Workout of the Day

WOD

Tuesday's Training:

Strength:

Deadlift 5x3

* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.

-New set every 2 minutes-

Metcon:

8 sets

300/250m Row

-Rest 1 minute between sets -

more

Check out some info on this week of programming: https://youtu.be/13ZBLwzGdtk

Sign up for our new Endurance class starting Saturday, 7/18 at 8:30am and build your aerobic capacity!

Monday's Training:

"Troy"

5 rounds

7 Devil’s Press (50s/35s)

49 Double Unders

-12 minute time cap-

@15:00 to 25:00

Squat Clean

10 minutes to build to a 2 rep max (singles) S

more

We have yoga with Michelle this Sunday at 10am! Free! Bring a friend!

Friday's Training:

3 Rounds

18 Pull Ups

18 Overhead Squats (95/65)

-8 minute Time Cap-

@10:00

3 rds

18 Toe to Bar

18 Shoulder to Overhead (95/65)

-8 minute time cap-

more

Thursday's Training:

5 rounds

30 Kettlebell Swings (53/35)

400m Run

- 30 minute Time Cap -

more

Wednesday's Training:

Strength:

Bench 5x5

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)

-New set every 2 minutes-

Metcon:

For Time:

50 Wall Balls (20/14)

25 Power Cleans (155/105)

50 Wall Balls (20/14)

- 12 minute time cap -

more

We're back from vacation! Here is your daily post:

Tuesday's Training:

5 rounds

1 minute Max Calorie Bike/Row/Ski

1 minute Max Burpees

1 minute Max Abmat Sit Ups

1 minute Max Double Unders

1 minute Rest

more

Friday's Training:

2 sets

20/15 Calorie Assault Bike or Row or Ski

30 AbMat Sit-ups

20/15 Calorie Assault Bike or Row or Ski

30 Deadlifts (185/125)

20/15 Calorie Assault Bike or Row or Ski

30 Toes to Bar

-Rest 5:00 Between Sets-

more

Thursday's Training:

5 Rounds

400m Run

50 Air Squats

*30 minute time cap*

more

Wednesday's Training:

8 sets:

1 Set Every 4 minutes

200m/175m row

5 Clean and Jerk (155/105)

10 Bar Facing Burpee

more

Tuesday's Training:

7 minute Amrap

3-6-9-12. . .

Chest to Bar Pull Ups

Handstand Push Ups

Box Jump Overs (24/20)

@ 10:00

Begin Heavy 3 Back Squat

more

Happy Birthday to Coach Michelle!

Monday's Training:

Teams of 2:

Buy in: 1989m row

then 6 rounds of:

6 Bar Muscle Ups

21 KB Swings (70/53)

31 Abmat Sit-ups

(Partners alternate rounds)

Cash out: 300 Double Unders

31 minute timecap

more

In honor of Juneteenth, we will be hosting a fundraiser workout all day Friday. “Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19th that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free.”

All donations will go to Steve’s Club, a non-profit organization that partners with gyms. “Steve’s Club and its participating members provide a national network of programs through which at-risk or underserved youth of any socioeconomic background can join in the fitness community at a reduced, low or no cost structure."

Classes will proceed as usual throughout the day and non-members are welcome to attend. At 6pm we will reconvene for free food and drinks provided by Wealth Enhancement Group. Please join us!

Friday's Training:

6 rounds:

19 Wall Balls (20/14)

18 Deadlifts (135/95)

65 Reverse Lunges

more

Thursday's Training:

A. 10 min AMRAP:

60 Double Unders

5 Squat Cleans (185/125)

Rest 5 minutes

B. Build to heavy single Front Squat in 10 minutes

more

In honor of Juneteenth, this Friday 6/19 we will hold a fundraiser workout. All donations will benefit Steve's Club. "Steve’s Club and its participating members provide a national network of programs through which at-risk or underserved youth of any socioeconomic background can join in the fitness community at a reduced, low or no cost structure." https://stevesclub.org/what-is-steves-club/

Classes will take place as usual, and non-members may attend for free! At 6pm we will reconvene for food and drinks provided by Wealth Enhancement Group. Please join!

Wednesday's Training:

A. Tabata Row - 20 rounds

(1 round= 20 seconds on/10 seconds off)

B. AMRAP 15:

10 Strict Pull-ups

20 Push-ups

30 Air Squats

more

In honor of Juneteenth, this Friday 6/19 we will hold a fundraiser workout. All donations will benefit Steve's Club. "Steve’s Club and its participating members provide a national network of programs through which at-risk or underserved youth of any socioeconomic background can join in the fitness community at a reduced, low or no cost structure." https://stevesclub.org/what-is-steves-club/

Classes will take place as usual, and non-members may attend for free! At 6pm we will reconvene for food and drinks provided by Wealth Enhancement Group. Please join!

Tuesday's Training:

A. For Time:

25-20-15-10-5

Calorie Row/Bike/Ski (women 20-16-12-8-4)

Stick Sit-ups

12 min timecap

B. Build to a heavy single Power Snatch

more

Monday's Training:

"I Walk the Line"

Every 3 minutes x 10:

200m sprint

Every 3 minutes (10 sets)

200m Sprint

10 Burpee Box Jump Overs (24/20)

more

Friday's Training:

5 sets

3:00 Amrap

5 Clean and Jerks (135/95)

10 Box Jumps (24/20)

- rest 1:00 b/t sets -

more

Thursday's Training:

2 Rounds

100 Double Unders

25 Thrusters (75/55)

25 Bar Facing Burpees

- Rest 5:00 -

For Time:

200 Double Unders

50 Thrusters (75/55)

50 Bar Facing Burpees

more

Wednesday's Training:

4 Rounds

400m Run

15/15 Single arm DB Overhead Squat (50/35)*

* 15 on each arm = 30 reps total *

more

Tuesday's Training:

For Time:

1000m Row

30 Kettlebell Swings (53/35)

30 Toes to Bar

750m Row

25 Kettlebell Swings (53/35)

25 Toes to Bar

500m Row

20 Kettlebell Swings (53/35)

20 Toes to Bar

more

Today is Coach Patrick's birthday and we will be celebrating tomorrow with a fun workout with some of his favorite movements!

Monday's Training:

6 rounds:

7 Alternating Pistols

9 Power Cleans (135/95)

4 Bar Muscle Ups

more

Friday's Training:

Strength:

Front Squat

5-5-5-5-5

Metcon:

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

Front Squats (95/65)

200 Meter Run

more

Thursday's Training:

5 Rounds:

100' Walking Lunge

200 Meter Single Arm Farmers Carry (50/35)

30 AbMat Sit-ups

more

Wednesday's Training:

For Time:

50 Devil's Press (50's/35's)

"2-2-2-3" Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil's Press in Time Remaining

more

We will be moving forward with the 5:30am class until otherwise noted.

# DAILY MINDSET

**“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss**

People aren’t thinking about you.

What people are thinking about - is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of *anothers*… we can realize that there’s only one opinion that matters. With every other one being background noise.

Tuesday's Training:

AMRAP 20:

30 Kettlebell Swings (53/35)

25 Box Jumps (24"/20")

20 Toes to Bar

15 Push Presses (115/75)

At-home Workout:

Sub DB swings/Toe Raises/DB Push Press

more

We will be holding the 5:30am class at 6:15am until the curfew is lifted. We apologize for the inconvenience.

# DAILY MINDSET

**“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey**

Pressure is nothing but a catalyst. Think about the last time you were “under pressure”. Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.

It’s really potent.

Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason *why we gave our best*.

It’s all in our perception.

Let’s embrace it.

And make some freakin’ diamonds.

Monday's Training:

Strength:

Build to a heavy single Clean & Jerk

Metcon:

AMRAP 15:

1 Round of "Strict Cindy"

1 Clean and Jerk (155/105)

1 Round of "Strict Cindy"

2 Clean and Jerks...

more

Please don't forget to sign up for the class you want to take on MINDBODY!

Friday's Training:

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 95/65

At-Home Workout:

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

more
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Thursday's Training:

5 Rounds For Time:

30 Reverse Lunges

200m run

10 Toes to Bar

At-home Workout:

Sub Reverse Burpees for Toes to Bar

more
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Don't forget we have Mobility with Michelle tomorrow evening on Zoom at 7pm!

Join Zoom Meeting

https://us02web.zoom.us/j/751056915

Wednesday's Training:

"Five Below"

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50's/35's)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50's/35's)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50's/35's)

more
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Thank you to everyone who joined us for Murph on Saturday! It was amazing to watch everyone push through and challenge themselves our of your comfort zones! Whether it was your 1st time or 10th time, it was impressive to watch you all. We hope you are enjoying the rest of your long weekend.

Some announcements for this week:

  1. We will be open tomorrow Memorial Day. Please sign up for class on MINDBODY. If you sign up and can no longer make it, please let us know ASAP.
  2. Beginning Tuesday we will be moving the 6AM class to 5:30AM. Please sign up for class on MINDBODY.
  3. We are canceling the 6pm class on Friday going forward. We apologize for any inconvenience.
  4. Virtual classes/events on Zoom: https://us02web.zoom.us/j/751056915
    1. Wednesday: Mobility with Michelle at 7pm
    2. Thursday: Happy Hour at 7pm! Bring your favorite cocktail/mocktail and hang out!
  5. Our next Yoga class with be on Sunday, June 7 at 10am in the gym.
  6. We still have a few Murph...
  7. more
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We will have childcare at 8am and 9:30am for MURPH on Saturday! Please sign up if you'd like to participate on MINDBODY!

Friday's Training:

AMRAP 20:

21 Calorie Row/Bike/Ski

15 Deadlifts (95/65)

9 Push Presses (95/65)

At-home workout:

AMRAP 20:

200 Meter Run

15 Double Dumbbell Deadlifts

9 Double Dumbbell Push Presses

more
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We are doing "Murph" on Saturday during two class times - 8am and 9:30am. You'll need to sign up on MINDBODY for the time you'd like to come! If you have a friend or family member who'd like to attend please have them also sign up!

We are still tracking for the #MayGoals challenge! This week's Challenge WOD will be Murph on Saturday.

If you have not brought all of your equipment back, you need to do that by tomorrow. Thank you!

Thursday's Training:

"Athlete's Foot"

5 Rounds:

1 Minute Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest

At-home workout:

5 Rounds:

1 Minute Plate Hops

1 Minute Weighted Sit-ups

1 Minute Russian Dumbbell Swings

1 Minute Rest

more

Wednesday's Training:

"CEO"

5 Rounds:

AMRAP 3:

3 Power Snatch (115/75)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

At-home Workout:

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

more
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Housekeeping:

Well we did it! We made it through our first day being reopen! Thanks to everyone who showed up and social distanced your way through the workout!

I know there have been some issues with the MINDBODY app and signing up for classes. Please contact me if you are unable to download the app or find the class you'd like to sign up for! If you are signed up for a class but can no longer make it, please give us plenty of notice in case people are on the waitlist for the class.

If you haven't returned your equipment you will need to do that by Wednesday this week unless you've contacted me.

We will be doing "Murph" this Saturday at 9:30am. We need everyone to sign up who intends on coming so we can make sure we can coordinate the workout appropriately. If you won't be into the gym before Saturday and would like to participate, please contact me!

Tuesday's Training:

"Cash Flow"

For Time:

24/21 Calorie Bike/Row

30 AbMat Sit-ups

100' Walking Lunge

21/18 Calorie Bike/Row

30 AbMat...

more
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We are reopening Monday, May 18!

On Friday, May 15 Governor DeSantis announced that gyms may reopen beginning this coming Monday, and we are excited to get back in the gym!

We understand that some of you may not be quite ready to work out at the gym, and therefore we will continue to provide at-home workouts for you for the time being. If you would like to continue working out at home, please return any equipment you may have borrowed besides your dumbbell. We will no longer have Zoom CrossFit classes.

Our class schedule beginning Monday looks like this:

Monday - Friday

6am

9am (with childcare)

12pm

4:30pm

6pm

Saturday

9:30am (in the parking lot unless otherwise specified)

Sunday Yoga

10 am (first and third Sunday of each month)

Here's what you need to know before you come to class:

  1. We will be limiting the classes to 9 people and will be maintaining social distancing as much as possible. Masks are...
more
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Friday's Training:

"J-Dad"

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into...

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

more
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This week we will be hosting a drunk history class by the regulars of QUARANTINI night. Each person has chosen their own country and history topic. Each person will pregame and tell their drunken version of a particular historical event.

EQUIPMENT & INGREDIENTS:

Bourbon/Whiskey

Gin (Plymouth)

Sake (HAKUTSURU SAYURI JUNMAI NIGORI)

Pimms

Campari

Sweet Vermouth

Tequila

Cherry Liqueur - Luxardo/Cherry Heering

Orange Liqueur

*Orange Bitters (Optional)

*Grenadine (Optional)

Carbonated Lemonade/ Lemon Lime Soda

Simple Syrup

Lemon Juice

Tabasco Sauce

Fresh mint

Pineapple

Orange/Lemon Slices

Strawberries

Cucumber Sliced

Shaking Tin

Mixing Glass

Muddler

Jigger

Peeler

Long Spoon

Strainer

Martini/Rocks Glass/Highball

Africa By Michelle: The Cape Town

Ingredients:

2oz Tequila in shot glass (Chilled in freezer)

1/4 Pineapple Slice

1Dash Tabasco on Pineapple

Shoot tequila, chase...

more

Mobility with Michelle is tomorrow night at 6:30pm on Zoom! Make sure to take advantage of all her knowledge!

We're hosting a virtual wine tasting next Thursday at 6:30pm. You can choose 6 full size bottles of wine from PRP International for just $70 which includes a handling fee. The bottles will be delivered to your home. These are clean wines without artificial ingredients or preservatives, making your chances of a hangover that much lower! I'll need to get your order form by this Thursday so please fill it out and email it to me info@primalempowerment.com.

Wednesday's Training:

"Encore"

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50's/35's)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50's/35's)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50's/35's)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell...

more
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Don't miss Cooking with Jen tomorrow night at 6:30pm on Zoom. This week she is showing us how to make Skillet Roasted Lemon Chicken. Here are the ingredients you will need:

  • 2 teaspoons fresh thyme leaves
  • 1 teaspoon whole fennel seeds
  • Kosher salt and freshly ground black pepper
  • 1/3 cup good olive oil
  • 1 lemon, halved and sliced ¼ inch thick
  • 1 yellow onion, halved and sliced ¼ inch thick
  • 2 large garlic cloves, thinly sliced
  • 1 (4-pound) chicken, backbone removed and butterflied
  • ½ cup dry white wine, such as Pinot Grigio
  • Juice of 1 lemon

Tuesday's Training:

"Heldum"

5 rounds for time:

400m run

21 Russian DB Swings

9 Strict Pull-ups*

*sub 18 Single DB Bent over Rows (9 per side)

more
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Are you getting our email newsletter? I send one out every Sunday to announce the next week's class schedule and activities! Please check your inbox to make sure you are keeping up with everything going on!

If you didn't receive it, please let me know. And you can check it out here.

Monday's Training:

"Ceiling Fan"

AMRAP 15:

20 Alternating DB Power Snatches

40 Double Unders

20 Single DB Overhead Reverse Lunges

40 Double Unders

more
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Friday's Training:

AMRAP 15:

9 Single Dumbbell Strict Presses (Each)

15 Single Dumbbell Weighted Sit-ups

21 Single Dumbbell Bent Over Rows (Each)

1 Minute Wall Sit

more
Thank You.PNG

Thursday drinks class:

From Michelle:

There is a lot going on in this class! I wanted to give a lot of options for people on this one so please encourage people to read the drinks carefully so they can decide which they want to make. I don't want people to think they have to buy ALL of these ingredients, it is a lot! However, this should be a super fun one! There is something for everyone :)

EQUIPMENT & INGREDIENTS:

Bourbon/Rye Whiskey

Gin/Vodka/Tequila

Rum

Orange Liqueur

Coffee Liqueur

*Creme De Cocoa (Dark) optional but recommended

*Baileys Irish Cream optional

WhiteClaw mix pack

1Lager/Kolsch

1Pale Ale

Cream of coconut

Coconut milk/Regular milk

Vanilla Ice-Cream

Sugar/Simple Syrup*

Maple Syrup

Honey

Lemon Juice

Lime juice

Orange Juice

Hot Sauce e.g. Tabasco (Any hot sauce will work)

Chili powder to rim glass / Alternatively use salt

Thyme (Infuse simple syrup with thyme - either on stove top for 25min/put fresh thyme into...

more
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Don't miss this week's mobility session with Michelle at 6:30pm tomorrow on Zoom!

Wednesday's Training:

"Macho Taco"

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell "Macho Man" (50's/35's)

Rest 1 Minute Between Rounds

1 Round of Double Dumbbell "Macho Man":

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

more
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Cooking with Keri Tuesday at 6:30pm

Make Your Own Seared Tuna Rice Bowl

Protein:

tuna steak.

(Frozen ones from sprouts are good! Make sure to defrost before!)

Base:

white rice. (Cook before!)

Other options: brown rice, quinoa

My Favorite fillers to add

mango

edamame

Red onion

Shredded carrots

Avocado

Grape or plum tomatoes

Cucumber

Cilantro

Other requirements

Small Cast iron skillet (or small pan)

Olive oil

Have available; Tongs, cutting board and knife and several bowls

Sauce ingredients

Sriracha

Mayo

You can use soy sauce instead if you don’t enjoy a spicy sauce!

(Optional below)

Toppings

Sesame seeds

Scallions

Here are other options of filler ideas if you want to add more!

Bell peppers

Jalapeños

Pineapple

Ginger

Wasabi

Cabbage

Radish

Tuesday's Training:

"Radar"

For Time:

400 Meter Run

9-12-15:...

more
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#MayGoals Challenge

Award yourself points for meeting each daily goal throughout the month of May in the following categories:

  • Consume 800 grams of fruits and veggies daily - no other dietary changes required! (Why 800g?)
  • Get 7-9 hours of sleep each night
  • Drink at least 64 ounces of water per day
  • Spend at least 1 hour outside
  • Complete our daily workout programming

We will also be releasing a "Challenge" WOD each week on Thursday. You will have until the following Monday to complete it. Each Challenge WOD will be worth 5 points.

Please see a sample tracking spreadsheet here and feel free to copy and paste it for your template! Start tracking tomorrow!

The #MayGoals Challenge is FREE to participate for active members, and the person who accumulates the most points at the end will...

more
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Please submit your BINGO cards by tomorrow!

9am & 5:30pm in the parking lot & on Zoom!

Friday's Training:

AMRAP 20:

200 Meter Run

14 Alternating Single Arm Dumbbell Power Clean and Jerks

40 Double Unders

more
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Thursday's Training:

3 rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 3 Minutes Between Rounds

more
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You can join us in the gym parking lot at 9am and 5:30pm or continue to tune in from home on Zoom!

Michelle Hall will be leading us through some much-needed mobility at 6:30pm so don't miss out!

Thursday at 6:30pm is another Quarantini class! This week's theme is Derby Day! Here's what you'll need & the drinks we'll be making! WEAR YOUR BEST HAT!

EQUIPMENT & INGREDIENTS:

Bourbon, Rye Whiskey, Tequila, Vodka

Prosecco/Brut Champagne

Ango Bitters

Grapefruit Juice

Lime Juice

Simple Syrup

Blackberry Syrup* (Recipe Below - Make ahead of time)

Honey Syrup (2 parts honey to 1 part warm water - Dissolve)

Lots of fresh mint

Thyme sprigs

Blackberries

2x Cinnamon Sticks

**Crushed Ice - Regular ice WONT work!! (Crush ice in a cheese cloth bag if necessary)

Shaking Tin

Jigger

Spoon

Strainer

Julep cup/Mule mug/Rocks Glass

Proper Mint Julep

Ingredients:

2 oz Bourbon (Woodford)

2 barspoons simple...

more
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Tomorrow night at 6:30pm, Join Jen for a delicious chicken enchilada recipe!

INGREDIENTS

For the enchilada sauce:

  • 2 garlic cloves, minced
  • 1-2 tbsp chipotle chilis in adobo sauce
  • 1-1/2 cups tomato sauce
  • 1/2 tsp chipotle chili powder
  • 1/2 tsp ground cumin
  • 3/4 cup reduced sodium chicken broth
  • kosher salt and fresh pepper to taste

For the chicken:

  • 1 tsp vegetable oil
  • 9 oz cooked shredded chicken breast, from 2 small breasts
  • 1 cup diced onion
  • 2 large clove garlic, minced
  • 1/4 cup cilantro
  • kosher salt
  • 1 tsp cumin
  • 1/2 tsp dried oregano
  • 1 tsp chipotle chili powder
  • 1/3 cup chicken broth
  • 1/2 cup tomato sauce

For the enchilada:

  • 8 7-inch low-carb whole wheat flour tortillas, (la tortilla factory)
  • 1 cup shredded low fat Mexican cheese
  • non-stick cooking spray
  • 2 tbsp chopped scallions or cilantro for topping

Tuesday'sTraining:

"Piza"

4...

more
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This week we will be meeting in the gym parking lot for classes while maintaining appropriate social distancing. All are welcome to attend. Please do not park directly in front of the gym.

We will still have our classes available online!

All of our classes are available on Zoom with this link: https://zoom.us/j/751056915

SugarWOD:

Beginning May 1 we will be using SugarWOD for tracking our workouts and results. We will no longer be using Beyond the Whiteboard. To save your workout data from BTWB please do the following:

  1. Go to your profile in BTWB on a computer and select "Workout Posts".
  2. In the right hand corner please select "Export".
  3. A "csv" file will then be downloaded to your computer.
  4. Email the file to info@primalempowerment.
  5. Download the SugarWOD app and join "CrossFit Thumbs Up" by May 1.
  6. We will upload all the data into SugarWOD for you.

Please let us know if you have any questions.

...

more
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Don't forget to submit your scores for the CrossFit Fundraiser workouts by tomorrow at 3pm!

There is 1 more week for our BINGO! Keep crossing off squares to earn raffle tickets!

If you are interested on Saturday we will be having an outdoor class in the gym parking lot at 9:30am. Social distance guidelines will be maintained. We will also be on Zoom!

Tomorrow we will be practicing for "Murph", a hero workout we do on Memorial Day weekend every year. We are still planning to complete that workout together, so this is a great opportunity to work on these movements.

Friday's Training:

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

*Sub 10 Odd Object Rows for Pull-ups

more
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Tomorrow is the final workout for the CrossFit Support Your Local Box Fundraiser! We will have boxes available at the gym, and are asking you to bring any 50/35/20 pound dumbbells to share for the workout at 9am and 5:30pm. We'll also be broadcasting on Zoom.

At 6:30pm we'll have Tiki drinks with Coach Michelle! Here's what you need:

QUARANTINI CLASS:

  • Equipment and Ingredients:

  • Navy Strength Rum (Dark)

  • Amaretto Liquor / Orgeat

    Triple Sec/Any Orange Liquor

    Pineapple Juice / Fresh Pineapple for garnish

    Orange Juice / Fresh Orange for garnish

    Cream of Coconut; Coconut Cream/**Ice-cream optional

    Fresh Strawberries Lime Juice

    Filthy Cherries for garnish

    Simple Syrup

    Ango Bitters

    Shaking Tin/Protein Shaker

    Jigger/Measuring Spoons

    Strainer/Tea strainer

    Rocks glass/Coupe/ Martini

    ...

more
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Wednesday's Zoom Schedule:

9am + 5:30pm CrossFit

Join us for a mobility class at 6:30pm with our Yoga instructor, Michelle!

Wednesday's Training:

[On the 0:00]

For Time:

27-21-15-9

Russian Dumbbell Swings

Burpees

[On the 10:00]

For Time:

9-15-21-27

Air Squat Hops

Russian Dumbbell Swings

more
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Tuesday's Zoom Schedule:

9am + 5:30pm CrossFit

6:30pm Cooking with Jen

  • Here's what you need for this week's cooking class:

Steak:

(at least 1” thick)Sirloin/NY Strip/Ribeye

Salt&Pepper or Rub Recipe (below)

Optional rub:

4-6 tsp salt

4 tsp paprika

2 tsp black pepper (Ground)

1 tsp onion powder

1 tsp garlic powder

1/4-1 tsp cayenne pepper (generally 1/2)

1/2 tsp coriander (Ground)

1/2 tsp turmeric (Ground)

Suggested equipment:

Meat thermometer

Wire rack (cookie cooking tray)

Sheet pan

Cast iron / high heat frying pan

Aluminum foil

Caesar Salad:

1/4 cup Mayonaise

1/4 tsp Anchovy paste or Worcestershire sauce

1 whole garlic clove

1/4 tsp kosher salt

1 tbls Grated Parmesan cheese + extra for serving

1 tsp fresh lemon juice

1 container/bag romaine lettuce

_________________________________________________

Tuesday's Training:

3 Rounds:

25...

more
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Zoom 9am + 5:30pm

https://zoom.us/j/751056915

Monday's Training:

# "Seventy Two"

AMRAP 15:

1 Double Dumbbell Hang Squat Clean

1 Double Dumbbell Thruster

30 Double Unders

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Double Unders

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Double Unders

...

Continue to Add (1) Rep to Dumbbell Movements Per Round

more
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Zoom class at 9am and 5:30pm! https://zoom.us/j/751056915

Movement demo videos:

https://youtu.be/TKDEQcZGyqc

Friday's Training:

5 Giant Sets: (for quality)

8 Seated Single Dumbbell Strict Press

12 Pausing Weighted Glute Bridges

16 Weighted Sit-ups

20 Single Leg Dumbbell Deadlifts (10 Each Leg)

Rest 1 Minute Between Rounds

*sub reverse burpees for DB strict press & single leg glute bridges for DB DL if you don't have any equipment

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Quarantini Class at 6:30pm tomorrow!

Here are the details

Equipment and Ingredients:

  • Bourbon/ Rye Whiskey/Scotch

    Chambord Liquor/Sweet Vermouth

    Amaretto

    Orange Bitters & Angostura Bitters

    Fresh Orange

    Filthy Cherries

    Simple Syrup

    Infused Syrup** MAKE IN ADVANCE - RECIPE BELOW

    Mixing glass

    Jigger/Measuring spoons

    Tall, thin spoon

    Peeler

    Strainer/Tea strainer

    Rocks glass/

    ***Optional substitutions

    Recommendations: Smokey Scotch for the Godfather, Spicy Rye for the Manhattan, Any Bourbon for the Old Fashioned

    Post WOD of the day:

    RX+: THE GODFATHER: For QUALITY, Not Time.

    2oz Scotch

    .5oz Amaretto

    2Dashes Orange Bitters

    Add all ingredients into mixing glass with ice, stir

    Strain into rocks glass with big ice cube - Garnish with Orange peel

    ***Substitutions: Rye Whiskey for Scotch

    ...

more

Happy Birthday to Coach Maisie!

Wednesday's Training:

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral Dumbbell Burpees

more
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Tuesday: 9am and 5:30pm CrossFit

6:30pm Cooking with Jen (see yesterday's post for ingredient list)

https://zoom.us/j/751056915

Wednesday - Mobility with Michelle H. at 6:30pm

Support your local box Fundraiser WOD will be programmed Thursday!

Tuesday's Training:

For Time:

20 Strict Pull-ups

400 Meter Run

40 Double Dumbbell Power Cleans

800 Meter Run

40 Double Dumbbell Push Jerks

400 Meter Run

20 Strict Pull-ups

Subs: 40 Odd Object Rows for Pull-ups

Can use an odd object or single DB in place of Double DBs

(odd object ground to shoulder for power cleans and odd object shoulder to overhead for push jerks)

more
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Monday: 9am & 5:30pm on Zoom!

Tuesday: Cooking with Jen at 6:30pm! This week she is making Spiced Chickpea Stew.

Here is your ingredient list:

  • 1/4 cup olive oil
  • 4 garlic cloves, chopped
  • 1 large yellow onion, chopped
  • 1 (2-inch) piece of ginger, finely chopped
  • salt & pepper
  • 1 1/2 teaspoons ground turmeric
  • 1 teaspoon red pepper flakes
  • 2 (15-ounce) cans chickpeas, drained and rinsed ----can sub ground chicken or turkey
  • 2 (15-ounce) cans of full fat coconut milk
  • 2 cups vegetable or chicken broth
  • 1 bunch Swiss chard, kale, or collard greens, stems removed, torn into bite size bits
  • 1 cup mint leaves
  • yogurt (optional)
  • toasted pita, lavash or other flatbread

______________________________________________________

Monday's Training:

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders

## DESCRIPTION

* We’ll work...

more
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Thanks to everyone who has followed along with our workouts and our Zoom classes this week! We are so fortunate to have all of you!

Friday's Training:

"Hannah Banana"

AMRAP 18:

10 Toe Raises

20 Alternating Dumbbell Power Snatches

60 Double Unders

Sub 60 Double Hip Taps for Double Unders

more
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Making Drinks with Michelle part 3! Thursday at 6:30pm on Zoom! See you then!

Here's what you need:

Equipment and Ingredients:

TEQUILA//Vodka/bourbon Fresh Strawberries/Any berry of your choice Fresh Jalapeno *Mint Leaves

*Orange Liquor (Cointreau/Grand Marnier)

Grapefruit Juice (G.F. peel for garnish)

*Lime Juice AND 2 Fresh whole Limes

*Salt in a flat plate/Turbinado Sugar in flat plate

Sugar/Agave syrup and water (bring to boil and stir until sugar/syrup is dissolved, set aside)

Grapefruit soda (San Pellegrino Pompello/Q grapefruit soda)

Ginger Beer

*Club Soda

Muddler

Shaking tin or Protein Shaker

Mixing glass

Jigger/Measuring spoons

Tall, thin spoon

Peeler

Strainer/Tea strainer

Rocks glass/Highball...

more
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Join us at 9am and 5:30pm for CrossFit & a special Mobility with Michelle class at 6:30pm on Zoom!

https://zoom.us/j/751056915

Tomorrow we will use an odd object for our workout:

How to make an odd object: https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Odd object Thrusters https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Odd object Squats https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be

Odd Object Ground to Shoulder https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Wednesday's Training:

"Mashed Potatoes"

On the 0:00...

5 Rounds of "Sindee"

50 Odd-Object Ground to Shoulder

On the 8:00...

4 Rounds of...

more
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Play BINGO with us this month! Get your score card here!

___________________________________________________

You can still sign up for the CrossFit fundraiser online competition that supports affiliates while they are closed! Go to games.crossfit.com

Workout 1 was released and I've created a custom leaderboard for the gym! If you are registered, let me know and I'll add you!

Support Your Local Box Fundraiser Leaderboard

______________________________________________________

Join Jared for a Financial Planning Q+A session Tuesday at noon on Zoom! Ask anything financial related! If you can't make it, send us a message with your questions!...

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Announcements:

1. We will be playing Bingo over the month of April! Print your score card and try to get as many "bingo's" as possible. Each one will earn a raffle ticket, and completing your whole card will earn 10 raffle tickets! At the end of the month we will pick 3 winners who will get a new t-shirt/tank top! Get a card here.

2. This week we will only have class at 9am and 5:30pm every day on Zoom. https://zoom.us/j/751056915

If you can't make it to class check our Facebook page for a recording to follow along.

3. Jen Is hosting a cooking class with items from your pantry Monday at 6:30pm on Zoom! Here is an ingredient list if you want to follow along:

1 box of pasta

2 onions (or 6 shallots)

4 garlic cloves

1 can tomato paste

1 can anchovy filets (or Worcestershire sauce)

red pepper...

more
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Join us at 6am, 9am, and 5:30pm on Zoom! https://zoom.us/j/751056915

We'll have Yoga on Sunday at 10am same link on Zoom!

Friday's Training:

"Rising Dawn"

For Time:

Buy in: 84 Walking Lunges, then

3 rounds:

36 Single Arm DB Power Cleans

36 Single Arm DB Push Jerks

36 DB Sit-ups

36 DB Goblet Squats

then Cash out: 36 Burpees

more
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We'll be on Zoom at 9am and 5:30pm followed by another cocktail class/virtual happy hour at 6:30pm! https://zoom.us/j/751056915

Thursday's Training:

"Dizzybat"

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

5 Wall Walks

Scales: 90 singles or 60 Double Hip Taps

Use odd object for DB

Wall Walks https://www.youtube.com/watch?v=NK_OcHEm8yM

Double Hip Taps https://www.youtube.com/watch?v=LaBuvL7N5xc

more
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Join us tomorrow on Zoom at 6am, 9am, and 5:30pm! You'll need an "odd object" for the workout...see below! https://zoom.us/j/751056915

How to make an odd object: https://youtu.be/babynjrLqbg

Odd object Rows: https://youtu.be/5bTX5qKWtEA

Wednesday's Training:

"Pipes"

For Time:

50-40-30-20-10

Sit-Ups

Push-Ups

Odd Object Rows

more
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Join us tomorrow on Zoom at 9am and 5:30pm! https://zoom.us/j/751056915

Tuesday's Training:

"Kelly's House"

5 Rounds For Time:

400 Meter Run

30 Dumbbell Goblet Thrusters

30 Lateral Hops Over Dumbbell

Scales:

400m = 2 minutes of shuttle runs

Use an odd object in place of DB

more
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Zoom https://zoom.us/j/751056915 6am, 9am, 5:30pm

5:30pm - meet at Bobby Hicks Park on W. Mango on the basketball courts!

How to make an odd object:

https://youtu.be/babynjrLqbg

more
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Tomorrow we will have yoga in the park!

Come to Plant Park across from the Plant museum at 10am. We'll meet at the statue. Can't make it in person? Join on Zoom! https://zoom.us/j/751056915

more
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Join us at 6am, 9am, and 5:30pm on Zoom! https://zoom.us/j/751056915

Movement videos:

https://www.youtube.com/watch?v=sHmc4btR5lU&feature=youtu.be

https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be

Friday's Training:

"Seaworld"

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry

Movement substitutions:

400m = Run/"Speed skaters" for 2 minutes

100m = FC for 30 seconds

Can sub odd object for DB

more
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Join us at 6am, 9am, or 5:30pm on Zoom!

https://zoom.us/j/751056915

Then after tomorrow's 5:30pm Zoom class, stay for Coach Michelle's "Quarantini" class where she teaches us different variations of martinis!

Thursday's Training:

"Clean Sweep"

AMRAP 15:

10 Overhead Squats (PVC/Broomstick)

5 Handstand Push-ups/Pike Push-ups

25' Low Bear Crawl

Each Bear Crawl = 1 rep; 16 reps per round

more
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Join us tomorrow at 6am, 9am, and 5:30pm on Zoom!

https://zoom.us/j/751056915

Tag us on FB/IG with your workout results and record on BTWB!

Wednesday's Training:

3 Rounds For Time:

200 Meter Run

20 Single Arm Hang Dumbbell Snatches

200 Meter Run

20 Single Arm Dumbbell Power Cleans

200 Meter Run

20 Single Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions

*200m = 1 minute of running or jumping jacks

more
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Join us on Zoom tomorrow at 6am, 9am, and 5:30pm!

After our 5:30pm class on Thursday, Coach Michelle will be hosting a special "Quarantini" Class! If you are interested, here is what it will entail:

Equipment and Ingredients:

Gin/Vodka

*Olive Brine (Olives for garnish)

*Dry Vermouth

*Orange Liquor (Cointreau/Grand Marnier)

*St. Germain (Elderflower Liquor)

*Lemon Juice (Lemon peel for garnish)

Sugar and water

*Assortment of citrus fruit/ peels

Shaking tin or Protein Shaker

Mixing glass

Jigger/Measuring spoons

Tall, thin spoon

Peeler

Strainer/Tea strainer

Martini Glass/Coupe/Rocks glassware

***Optional substitutions

Post WOD of the day:

RX: DIRTY QUARANTINI For Time:

3oz Vodka or Gin

.5oz Olive Brine

Shake with ice and strain into glass - Garnish with...

more
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Join us at 6am, 9am, and 5:30pm Monday - Friday and 9:30am Saturday on Zoom https://zoom.us/j/751056915

Monday's Training:

"Cairo"

Ascending Ladder for 15 Minutes:

2 Push-ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Push-ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

...

* Continue adding 2 reps to each movement

* Athlete's choice on when to alternate hands on the single arm cleans.

No equipment version:

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

...

*Continue to add 2 reps to each movement

more
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Sunday's Workout!

Post your scores to BTWB!

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Saturday's WOD

Join us at 4pm for another chance to complete this in a virtual class on Zoom!

https://zoom.us/j/751056915

more
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Post scores to Beyond the Whiteboard and tag us on instagram/facebook!

Here is the link to join us today at 5:30pm on Zoom! https://zoom.us/j/751056915

more
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Dear Primal community,

It is with a heavy heart that we have decided to close the gym beginning tomorrow (Friday, March 20) after our 9am class. We believe that we will be receiving a mandate to close in the very near future, and are going to be proactive in setting ourselves up to best support you guys and your fitness during this weird time.

Over the past week we have stepped up cleaning the entire gym including the equipment being used, asking you guys to help us with that which we have greatly appreciated. We just don't know for sure what kind of contact any of us is making with the virus and therefore passing it to someone vulnerable, which makes us uncomfortable carrying on.

We are obviously deeply concerned with letting you guys down, paying our bills, and paying our coaches. But we have determined that none of these concerns matter as much as possibly harming others in our greater community. We hope you can understand and will work with us to get through it together.

...

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We are still doing our best to keep the gym running and clean for everyone's health and wellness! We have increased the frequency of cleaning the mats, as well as the rig, barbells, and other equipment. Please don't forget to wash your hands before and after class!

Download Zoom to your laptop or get the app on your phone - it's free!

If we are mandated to close we will allow each person to check out equipment and take it home with them. We will host virtual classes via Zoom and post the workouts if you cannot make the class time.

We will ask everyone to post their score on social media so we can stay engaged and connected to each other.

I also have a bunch of books I can loan out since all of the libraries are closed :(

Please stay tuned for more information as it becomes available!

___________________________________________________

Thursday's Training:

"Farmers Only"

5 Rounds For Time:

10 Kettlebell Swings (70/53)

200'...

more
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Thank you to everyone who has been helping out with keeping the gym a safe environment to work out - we appreciate the hand washing and equipment cleaning! If you are uncomfortable coming into the gym at this time, please contact a coach and we can provide you with ways to work out at home. If we do need to close we will come up with a system for loaning out equipment and providing work outs to do while we are closed. Please remember to stay at home if you or someone you live with is not feeling well.

Here is an article from a health and wellness blogger that I found helpful!

_____________________________________________________

My Common-Sense Guide to Viruses and Pandemics (for Moms) https://wellnessmama.com/424222/pandemics/

MARCH 14, 2020 — BY

I recently spent a long day interviewing medical experts about the current...

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Unfortunately we are moving to a limited class schedule beginning tomorrow, Tuesday, March 17. We will have the following classes:

6am

9am

4:30pm

5:30pm

If you are unable to make it to any of these classes, please send us a message or talk to a coach and we will provide you access to the gym. We will continue to see what happens in order to make any future schedule changes so stay posted!

Hopefully you can have a little bit of enjoyment tomorrow for St. Patrick's Day! Wear green to class :)

Tuesday's Training:

"Double Dutch"

5 Rounds:

12 Lateral Burpees Over Dumbbell

40 Double Unders

12 Single Dumbbell Box Step Ups (50/35 to 24"/20")

40 Double Unders

more
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As I previously stated on social media, we are doing our best to keep everyone healthy and we need your help to do so! Please keep the following in mind when coming to class:

-Wash your hands before and after class.

-Wipe down all of your equipment.

-Stay home if you or someone you live with is sick.

-Give air high fives.

-If you aren't comfortable working out at the gym this week, stay active at home.

-Eat nutritious foods. Drink Water. Take Vitamin C. Sleep well. Don't stress (too much).

We will be operating as usual unless forced to do otherwise. If you need to have your kids tag along with you to class please feel free to do so. We will get through this together!

*Tomorrow 5-7pm: Reviveal Protein cookies will be on sale at the gym! Special flavor for March: Mint chocolate chip!*

Monday's Training:

"Spice Girl"

For Time:

21 Power Snatches (95/65)

5 Rounds of "Cindy"

21 Overhead Squats (95/65)

5 Rounds of "Cindy"

21 Squat Snatches (95/65)

more
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Dawn is the SPOTLIGHT ATHLETE for March!

Dawn says “CrossFit has also made me feel stronger as a woman, not just physically, but also mentally and in every day life and the challenges I face.”

Dawn has impressed us all with her dedication to her workouts and just participated in her first competition! She wants to work on gymnastics and would rather not ever Overhead Squat 😅 but her perfect WOD includes Power Cleans, Push Jerks, Rope Climbs, and Rowing.

Dawn doesn’t only crush it in the gym, she is Assistant State Attorney for the 13th Judicial Circuit State Attorney's Office 😳. We are excited to see her continue on her fitness journey!

_______________________________________________

Thursday's Training:

"Vertigo"

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

100m Run

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

200m Run

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

300m Run

...

Continue to Add 10 Reps/100m Until...

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From Proleve.com:

What is CBD-

Cannabidiol (CBD) is one of many non-psychoactive cannabinoids found in the hemp plant. Studying are being done by third parties, on Cannabinoids and their effect on anti-inflammation, neuroprotectant and antioxidant properties and their role in the body’s endocannabinoid system.

Let’s talk about CBD and You.

We bring you all natural, USA made CBD Products that you can trust. Unlike many CBD Products, Proleve adheres to the highest testing and quality control standards to ensure goodness and purity every time. From our delicious Gummies, to our versalite Tinctures and Salves, we have exactly what you need.

A representative from Proleve will be set up in the gym tomorrow evening 5-7pm!

Wednesday's Training:

"Overkill"

21-15-9:

Double...

more

Tomorrow morning please pick up a free breakfast after your workout from Catered Fit at 6am!

ALSO, NEXT MONTH:

ANNIVERSARY PARTY!

We're celebrating our anniversary with a family fitness extravaganza!

Bring the family for a workout at 9:30am, followed by fun for the kids; Sensory Play with Painted Leaf Art & Exploration Studio and a Bounce House!

We will also have games for adults, a raffle, and local vendors!

Food & drinks will be provided!

Tuesday's Training:

"Six Flags"

Every 3:00 x 6 Rounds:

15/12 Calorie Bike/Row/Ski

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

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Tomorrow we are celebrating our dear yoga instructor's birthday! Come to the 9am class to workout with Michelle and you many even get a treat :)

Monday's Training:

Strength:

Build to a 1 RM Push Press

Metcon:

"Yoga and Kale"

3 rounds:

9 Pull-ups

90 ft Walking Lunge

30 Push Press (95/65)

more

What's coming up:

Saturday 3/7: Rowing 101 with Coach Dana at 8:30am

Tuesday 3/10: Catered Fit meal tasting at 6am - free breakfast!!!

Wednesday 3/11: Proleve CBD product display 5-7pm

Have an idea for an event or local business you want to support? Let me know! info@primalempowerment.com

Friday's Training:

Strength:

Overhead Squat

Build to a heavy set of 3

Metcon:

2 Rounds:

25 Overhead Squats (115/85)

10 Ring Muscle Ups

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Coronavirus and CrossFit:

Asia:

The Asia CrossFit Championship has now officially been postponed due to the ongoing threat of Coronavirus.

What happened: We’ve been following developments closely since the start of the outbreak, as CrossFit HQ continued to monitor developments in conjunction with event organizers.

  • There’s also whispers the Tokyo Olympics – which is on the same week of the 2020 CrossFit Games – could also be canceled, amid more confirmed cases of Coronavirus in Japan.

Affiliates worldwide have also been warning members to be alert but not alarmed.

  • San Francisco CrossFit sent a memo to all members with a few simple guidelines including a warning to stay away if you’re ill, wash down all equipment and wash your hands, often: “While we don’t want to jump...
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Wednesday's Training:

"Hey guys, Jen is 33!"

AMRAP 33:

With a Partner:

33 Deadlifts (225/155)

87m Farmer Carry (53/35)

33 Back Squats (155/105)

87m Farmer Carry (53/35)

Each person will perform 87m FC each time

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~*SIGN UP FOR THE ROWING 101 SEMINAR ON SATURDAY AT 8:30AM!*~

# COMPTRAIN MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

__________________________________________________

Tuesday's Training:

"Pinball"

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatch (50/35)

1 Minute Double Unders

score = total reps

1 Minute Rest

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Great work to all of the teams who competed this weekend at the Brandon Brawl. Whether you are a newbie to competing or a seasoned vet, it takes a lot of courage to go out in front of a crowd and push yourself to your limit! I was so impressed by all of the teams! And happy that we had so many spectators come out to support everyone! Check out the photos on Instagram!

It's now March and we will have a ton of activities and events planned this month, starting with our Rowing 101 Seminar with Dana on Saturday, March 7 before class. Please sign up on Facebook to secure your spot!

# COMPTRAIN MINDSET

**“Your mind is not your shoe size.” - Jim Kwik**

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes...

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DON'T FORGET TO SUPPORT OUR ATHLETES PARTICIPATING IN THE BRANDON BRAWL THIS SATURDAY! - THERE WILL BE NO CLASS!

# COMPTRAIN MINDSET

**“75% Emotional, 25% Physical”**

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road,...

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# COMPTRAIN MINDSET

**“If failure is not an option, neither is success.”**

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.

There’s no time to bunt.

Let’s swing for the fences.

Thursday's Training:

"Paypal"

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses...

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# COMPTRAIN MINDSET

**“If you fight for your limitations, you get to keep them.” - Jim Kwik**

Our harshest critic is in between our ears.

We’ve all been there... telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Wednesday's Training:

"Turbo Tax"

AMRAP 15:

400m Run

30 Kettlebell Swings (53/35)

30 Box Jumps (24"/20")

30 Deadlifts (135/95)

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# COMPTRAIN MINDSET

**“Don’t tell me who you are. Tell me what you are.”**

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Tuesday's Training:

"Deadliest Catch"

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

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# COMPTRAIN MINDSET

**“I want to see it, before I believe it.”**

We are visually oriented people.

We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Write your 2020 goals on the board, tell a friend, or make a vision board at home!

_______________________________________________________

Monday's Training:

"Double Jeopardy"

On the 4:00 x 5 Rounds:

50 Double Unders

5...

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# COMPTRAIN MINDSET

**“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins**

Pain gets a bad rap.

Not in our world.

Pain is purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.

Suffering is optional.

Friday's Training:

Strength:

Build to a Heavy Complex:

1 Power Clean

1 Front Squat

1 Push Jerk

Metcon:

"Wise Men"

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)

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# COMPTRAIN MINDSET

**The Marshmallow Experiment**

The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

The researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple - one treat now, or two treats later. Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately... struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful...

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News:

SFH will be at the gym on Saturday morning to provide us with some samples of their products! Check out their website and let us know if there is anything you'd specifically like to try!

Motivation:

# COMPTRAIN MINDSET

**“Head, Heart, Hands.” - Jim Kwik**

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move...

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We will be open normal business hours tomorrow for Presidents Day.

Presidents Day falls on the third Monday of February every year. Presidents Day was originally meant to honor our very first president, George Washington but has grown to honor every President for their service to our country.

# COMPTRAIN MINDSET

**"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind... I would still be in prison." Nelson Mandela**

Nelson Mandela was sentenced to 27 years in prison.

He had no bed.

He was routinely put in solitary confinement, with no end in sight.

He at one point was thrown into an empty grave, where he was sure he was about to be killed. But instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, at his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who...

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Bring your friend (or Valentine) to class this Saturday for free!

Valentine’s Day Facts:

  • Every year, more than 36 million heart shaped boxes of chocolates are sold across the country.
  • Sorry men, it looks like you’ll be spending twice as much as women this year on gifts. The average man spends $130 on Valentine’s Day, while women spend about $70.
  • Don’t forget about your pets! Every year, around 9 million people buy their pets a Valentine’s Day gift.
  • February 14th is the second largest card giving day of the year, just after Christmas. This year, it’s expected that 1 billion cards will be exchanged around the world.
  • Teachers...
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Don't forget to buy yourself and your Valentine a sweet treat tomorrow evening when Revive AL protein cookies will be in the gym!

We'll be working on handstands and handstand walks tomorrow before the workout, take a look at these videos for some helpful tips!

Handstand Walk progression help https://www.youtube.com/watch?v=PWDN313DwsE&t=36s

Handstand Walk instruction https://www.youtube.com/watch?v=FdgJ9jZIT-Q

Thursday's Training:

Skill:

Handstand Walk Practice

10 minutes or accumulate 100 feet

Metcon:

"Moscow Mule"

On the 4:00 x 5 Rounds:

15 Russian Kettlebell Swings (70/53)

50' Walking Lunge

100' Single Arm Farmers Carry (70/53)

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# DAILY MINDSET

**“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins**

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field, taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, "if we can remove expectations from the norm, and replace them with a sense of gratitude, our...

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This Friday is Valentine's Day, and although my husband always tries to convince me this is a made up holiday, we all deserve some love this week! That being said, you can share the love in the following ways:

-Show yourself love by working out all week and eating well, and then check out some handmade protein cookies from Revive AL on Thursday from 5-7pm. These cookies will also make great Valentine's Day gifts for your loves!

-Then this Saturday you can bring a friend for free to class, no experience needed! The gift of fitness is always a good one :)

-Finally, treat yourself to some recovery with Yoga on Sunday at 10am. We provide this to you as part of your membership, so take advantage!

Tuesday's Training:

Strength:

Bench Press

Build to a heavy set of 3

Metcon:

"Swole Cycle"

Tabata:

Strict Pull-ups

Bike/Row/Ski Calories

Push-ups

Bike/Row/Ski...

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The squat clean is more effective for moving heavier weights for a simple reason: you don’t have to get the bar as high off the ground as with the power clean.

Once you get good at the movement, you’ll be catching the bar in the receiving position almost a full foot lower than during a power clean!

In a power clean, the bar must travel to about chest height. With a squat clean, the bar needs to go about as high as your belly button.

If you’re quick with the drop, that should be enough to get underneath the bar and catch it.

This is why you rarely see the power clean used in Olympic weightlifting. The goal of the sport is simple: to move the most amount of weight possible.

As such, the squat clean is the better choice.

https://athleticmuscle.net/squat-clean/

Monday's Training:

Strength:

Hang Squat Clean

Build to a heavy single

Metcon:

"Underrated"

AMRAP 9:

30 Double Unders

1 Hang...

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10,000 Steps to Better Health?

ByTyler Hass

February 3, 2020

https://www.crossfit.com/health/10000-steps-to-better-health

One of the most widespread beliefs in the mainstream fitness community is that 10,000 steps a day is the best thing any person can do for their overall health. Walking has been linked to improved cardiorespiratory capacity and cognitive function in old age. While the benefits of walking are not in dispute here, what about the magic number? Why 10,000 steps and not 8,000 or 12,007?

According to a recent article in The Atlantic, the much-touted magic number was originally a marketing gimmick...

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The United States of New Year's resolutions: CrossFit was the most Googled way to get healthy for 2020

https://www.dailymail.co.uk/health/article-7895601/The-United-States-New-Years-resolutions-Crossfit-Googled-plan-2020.html

Every New Year's, millions of Americans make resolutions to become healthier whether it's to exercise more regularly or eat better.

Now, a new survey has revealed the health and fitness terms most searched in Google in every US state for 2020.

CrossFit - the popular strength and conditioning program - was the term most typed into the search engine with one-quarter of states looking it up on New Year's Eve or Day.

Many states shared those commons searches, but others had more unique ones ranging from 'fat transfer' to 'best juice cleanse' and even two states concerned about how to get rid of...

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From BenGreenfield.com

Why Your Brain Doesn't Want You To Push Hard

We’ve all been there before – your training plan for the day, your coach, your personal trainer or whatever routine you are following calls for a tough exercise session – but you’re just too mentally exhausted to workout. Perhaps you had a stressful day at work, a tough day with the kids or too many exhausting mental tasks to handle. Maybe you actually do make it to your workout, but your thinking is so fuzzy and your brain is so tired that all you can do is slog away junk mileage on the treadmill or bike, or swim lazy laps in the pools.

This lack of motivation isn’t a figment of your imagination.

Studies have actually shown that the type of exhaustion that accompanies difficult mental tasks (i.e. a hard day at work) can indeed decrease exercise motivation and performance. This problem can be compounded if the neurons in your brain are sluggishly transmitting signals due to fatty acid deficiencies; your motivating neurotransmitters like dopamine...

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I hope you had a fun and relaxing weekend! You are probably in the middle of watching the Super Bowl...some halftime show right? Get ready for the Big Game being hosted here next year...and all the traffic that will come with it!

This week will have a bunch of fun workouts, with some movements we don't typically see. Make sure you show up!

# DAILY MINDSET

**“Water the flowers, not the weeds.”**

Imagine your vision being a water hose.

And wherever your attention goes, you water.

Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.

Check in with ourselves today.

Are we watering the flowers, or the weeds?

_____________________________________________________

Monday's Training:

"Dead Space"

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20...

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We will be hosting a wine tasting for the ladies of the gym! We'll be sampling everything from red to white to sparkling, so there will be something for everyone!

Space is limited, so please sign up at the gym. We will also provide some snacks, but you are encouraged to bring a snack to share. Please bring your own wine glass.

This is a free tasting and there is no obligation to purchase any wine, however it will be available to buy if you are interested.

"PRP wines are are not available to purchase in stores. Our wines are unique and mostly exclusive to our company. We believe in the idea of building close relationships with our clients, and offering them the finest wine products from around the world. By offering exclusive wines we provide a truly unique product."

Thursday's Training:

"Triplets"

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

200m Run

50 Deadlifts (155/105)

200m Run

50 Bench Press (135/95)

200m Run

50 Deadlifts (185/135)

200m Run

50...

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From The Morning Chalk Up

The sold-out NOCCO Arena was treated to a show of CrossFit greatness on the final day of the Strength in Depth Sanctional on Sunday afternoon. The women’s and team competitions came down to the final event as Laura Horvath and Mayhem Freedom took their respected titles, while Mathew Fraser continued his dominance, winning the men’s title.

The battle for the individual Games invites went to two athletes who previously competed at the Games on teams and now will be making their first appearances as individual competitors in Madison.

Team Division: Mayhem Freedom punched its sixth consecutive ticket for the CrossFit Games in an epic comeback. After placing ninth in the opening event and sitting in fourth after day one, the team of Rich Froning, Tasia Percevecz, Chyna Cho and new team member Scott Panchik reeled off five straight wins to overcome Team WHEY’D for the lead. Heading into the final workout with just an 18-point lead over WHEY’D, Mayhem secured their second ever Sanctional title with a second-place event finish.

  • Five...
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Is the keto diet healthy? A cancer doctor explains why he's been on keto for 6 years

Researchers at MD Anderson are conducting both human and animal studies of the effects of diet, including the ketogenic diet, on cancer.

By Kristin Kirkpatrick

The low-carbohydrate, high-fat ketogenic diet has become hugely popular over the last few years. For many people, the keto diet — including variations such as keto cycling or the less restrictive lazy keto — has become the go-to eating plan for weight loss and fighting disease.

Two years ago, I interviewed cancer specialist Dr. Patrick Hwu of MD Anderson in Houston about his research into what he calls the “fat-burning metabolism diet”, or...

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This Saturday we are having a Gasparilla themed workout, so dress like a pirate and bring a matey!

Next Thursday 1/30 we are hosting a Ladies Wine Tasting at the gym, space is limited so please sign up!

Saturday 2/1 We will have Bandz at the gym displaying their awesome workout head bands!

On Saturday, 2/8 we will have Dr. Lance from RXChiro to put on a Recovery and Movement Restoration workshop after the class workout at 10:45am. Please register on Facebook

...

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# DAILY MINDSET

**“80% of success is showing up.” – Woody Allen**

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Wednesday's Training:

Strength:

Pausing Power Clean

Build to a heavy set of 2

Metcon:

"Zoolander"

AMRAP 15:

30 Double...

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UPDATE ON NUTRITION-RELATED FREE SPEECH ISSUES IN NEW JERSEY

In the 2002 article “What Is Fitness?” Greg Glassman identifies that CrossFit’s theoretical hierarchy of development “starts with nutrition.” CrossFit has always held that nutrition is the foundation of health and fitness, a fact manifest in the CrossFit Level 1 Certificate Course’s nutrition lecture. And affiliates that offer their members services related to nutrition, such as food logs and meal plans, set their members firmly on the path toward fitness along the sickness-wellness-fitness continuum.

The freedom to discuss lifesaving information should be a basic right for professional trainers. But nutritional licensure laws in many states criminalize the provision of lifesaving nutrition information if the provider does not hold a license to practice as a dietitian. Until recently, New Jersey was...

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"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

-Martin Luther King Jr.

We would all do well to model this quote and honor MLK's legacy by continuing to show up - at the gym, for your family, at your place of employment. We don't grow by taking the easy way out, we have to continue to push ourselves into a place we are uncomfortable. Push yourself past what you think you can handle!

_________________________________________________________

We will have our regular schedule of classes tomorrow.

Catered Fit will be providing us with a free sampling from 4:30 to 7:30pm.

Monday's Training:

Strength:

Back Squat

Build to a heavy set of 3

Metcon:

"Dumbledore"

For Time:

50/35 Calorie Assault Bike or Row

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean...

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Tomorrow we will say goodbye to a very special athlete, Alix Gruta. Alix started CrossFit after her dad began attending classes. Luckily after her dad was no longer able to come, Alix decided to stay.

For me personally, it's been really enjoyable watching Alix progress over the last couple of years. I remember when she first got pull-ups and when she's pushed herself to lift heavier weights than she thought she could. Alix has been one of our most dedicated athletes, and a good friend to many people at the gym.

We will miss you Alix and wish you the best in your new journey!

Friday's Training:

Strength:

Power Clean & Jerk

Build to a heavy single

Metcon:

"Aloha Alix"

3 rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)

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Has anyone ever beat Dan Bailey's "Diane" time of 1:35? Watch the insanely fast workout above!

On Monday we will have CateredFit coming by the gym on Monday during our evening classes! Catered Fit is a healthy meal preparation service that delivers fresh and delicious food to your doorstep daily and weekly. They are bringing meals for you to sample!

"When it comes to the health of our loyal members we take no shortcuts. Our produce is locally sourced, American grown and delivered to our kitchens the same day they are delivered to our members. All of our meats are also locally sourced, hormone and antibiotic free, humanely raised and delivered fresh never frozen. Our seafood is also locally sourced, 'wild caught' and never from Asia or 'suspension ponds'. Our kitchens are stocked with 100% natural products only. We do not use any products containing high fructose syrup, hydrogenated oils, modified starches, man-made dyes, table salt, white flour or white sugar. Your health is our #1...

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The Carnivore Diet: Is Eating ONLY Meat Healthy, or Totally F@#$ing Crazy?

https://www.onnit.com/academy/the-carnivore-diet/

...

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A California federal court recently awarded CrossFit $4 million in terminating sanctions in CrossFit vs. NSCA. On Jan. 10, 2020, CrossFit shared a Retraction Watch article with updates on the case. CrossFit Founder Greg Glassman shares his thoughts on the ruling below:

The trove of evidence and rulings in CF vs NSCA in U.S. Court, and CF vs NSCA in Ohio Court, and NSCA vs CF in California Court presents a museum grade specimen of scientific misconduct. All the failings of peer review are here in glorious detail, how it is that scientific consensus is crafted from fraud and what a political beast the keepers of the consensus become is made abundantly clear. The worst of it is found in the NSCA's internal correspondence and in the rulings of multiple judges in three...

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Thank you to everyone who attended or told someone about our Free Week! We had an awesome turn out and we appreciate you spreading the word.

I'm following up with all of the new athletes who came in throughout the week, but if you personally know someone who came and is interested in joining, they can follow up with me at info@primalempowerment.com.

Brand new athletes will have to go through our Fundamentals program. The cost is $199, but if two or more athletes sign up for the same sessions they can split the cost!

Happy Birthday to Coach Wendy, who has been instrumental in helping out while I've been out on maternity leave. We love you!

Monday's Training:

"Wendiesel"

AMRAP 12:

1 Rope Climb

9 Hang Power Cleans (115/75)

7 Pistols (per leg)

4 Hang Power Snatches (115/75)

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COMMUNITY

Coming to our gym isn’t just about working out. We strive to make the class you attend the best hour of your day, and to support you in all aspects of your life.

👊🏻Have you ever finished your workout high fived the entire gym at the end?

👊🏻Have you ever made a fitness goal, practiced it, gotten feedback from a coach, and then accomplished it and have your gym showcase your accomplishments?

👊🏻Have you met your workout partner, best friend, or spouse at the gym?

👊🏻Have you ever gotten engaged at the gym? Been in a friend’s wedding who you met at the gym? Made beautiful babies with your partner from the gym?

👊🏻Have you traveled overseas and explored new countries with someone you met from the gym?

This is why we offer a Free Week, because it’s way more than fitness, we are offering you to be a part of our family ☺️

Finish the week strong with free classes!

Friday's Training:

"Morrison"

50-40-30-20-10

...

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Check out the article below about how the food industry is persuading us to move away from a meat based diet in order to make bigger profits:

"The dark side of plant-based food – it’s more about money than you may think"

If you were to believe newspapers and dietary advice leaflets, you’d probably think that doctors and nutritionists are the people guiding us through the thicket of what to believe when it comes to food. But food trends are far more political – and economically motivated – than it seems.

From ancient Rome, where Cura Annonae – the provision of bread to the citizens – was the central measure of good government, to 18th-century Britain, where the economist Adam Smith identified a link between wages and the price of corn, food has...

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The 2020 CrossFit Open national champions are announced. Across the world, 239 individuals have won the right and will receive invitations to represent their country at the 2020 Reebok CrossFit Games in Madison, Wisconsin. This year, CrossFit crowns seven additional champions from countries new to the CrossFit Open, demonstrating the continued international growth of the world’s largest participatory sporting event.

Sara Sigmundsdottir of Iceland won her second consecutive Open, and Patrick Vellner became the first Canadian man to win the season opener. Both rallied following their surprising early exits from the 2019 Reebok CrossFit Games. Three-time and defending CrossFit Games champion Tia-Clair Toomey finished sixth worldwide and remains the fittest woman in Australia. Mat Fraser is again the fittest in the United States and will look to improve on his second-place Open finish as he seeks his record-setting fifth title in August.

An impressive 116 individuals — 56 men...

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Why do we scale workouts?

"It’s also important to understand why we scale CrossFit workouts: CrossFit workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion.

A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.”

https://journal.crossfit.com/article/cfj-scaling-crossfit-workouts

The front squat is the focus of this two part workout. In part one, athletes will build to a heavy set of 2. In part two, athletes will complete a CompTrain Class Classic Benchmark Workout, “Satan’s Whiskers”. The load on the bar should be something that athletes could complete 15+ reps when fresh and in no more than 2 sets during the workout. Those with goals of competing in the sport of CrossFit can...

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Our Free Week is underway! Every class this week is free for new athletes! If you know someone who is interested in trying CrossFit or just wants to get healthier, please let them know! We can modify any workout for any type of athlete, and our trainers will do their best to make them feel at home.

Share this link with your friends and family so they can check out any announcements, updates, and relevant health information. Oh and the workout they'll be trying the next day :)

______________________________________________________

# DAILY MINDSET

**“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein**

What’s interesting about Einstein’s question, is that both answers are true.

We can choose a hostile universe.

Or we can choose a friendly one.

And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.

In the hostile universe, we take the scarcity mindset. Where everything, is a...

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What are the supposed benefits of using an infrared sauna?

The supposed benefits of using an infrared sauna are similar to those experienced with a traditional sauna. These include:

  • better sleep
  • relaxation
  • detoxification
  • weight loss
  • relief from sore muscles
  • relief from joint pain such as arthritis
  • clear and tighter skin
  • improved circulation
  • help for people with chronic fatigue syndrome

People have been using saunas for centuries for all sorts of health conditions. While there are several studies and research on traditional saunas, there aren’t as many studies that look specifically at infrared saunas:

The good news: Even if your sweat session doesn’t do all of the things it claims to do, at least it still feels good. Plus, it contributes to your overall health and well-being by helping you relax, loosening up stiff or tight muscles, reducing joint pain, and giving you some much needed time to yourself.

...

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The last day of a decade calls for something EPIC, right?

How about the most infamous workout in CrossFit...?

You know it and love to hate it - "FRAN"

Now some background from BoxLife Magazine:

Her name is infamous. The legends and tales she inspires serve as an indication of how much she is respected….and feared. 21, 15, 9. Thrusters and pull-ups. The original CrossFit WOD. Ladies and gentlemen, this is the story of FRAN.

As a young gymnast in high school, Greg Glassman (CrossFit founder and CEO) was looking for a way to not only get stronger, but also replicate the high-intensity, short duration model of a gymnastic routine during the off season. In 1972, Glassman (with the help of his father) bought a weight set from Sears and set about converting his garage into a home gym. Now, the instructions that accompanied Glassman’s weight set depicted “morons” (Glassman’s words) doing lateral raises and curls. But what Glassman was looking for was something...

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# DAILY MINDSET

**“The opposite of play is not work. The opposite of play is depression.” – Brene Brown**

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.

Things used to be fun.

It used to excite us.

Now… not so much.

And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

Make the last days of the decade count!

Monday's Training:

"Fight or Flight"

AMRAP 20:

20 Wallballs...

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We are rounding out the year, and the decade this week! Only a few days remain before we all get to hit the "reset" button and set some goals for the following year. We all need to come up with some new fitness and health goals for 2020 to post on our Goal board at the gym! Make sure they are "SMART" goals, and that you can measure them, see progress, and hopefully accomplish them in a year's time.

Next week we will only have morning classes on Tuesday 12/31 (5am, 6am, 9am, and noon). We will only be open on New Years Day at 9am for an Open Gym version of "Lumberjack 20" - this means there will be no coaching, just an informal traditional workout!

If you haven't picked up your shirt yet, please get that ASAP!

Friday's Training:

5 Rounds x AMRAP 3:

10 Russian KB Swings (70/53)

20 Double Unders

10 KB Reverse Lunges (70/53)

20 Double Unders

Rest 1 Minute Between Round

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Tomorrow is Wes' last day with us at the gym. He has accepted a position as a strength and conditioning coach in North Carolina and will be relocating in the next couple of weeks. We are extremely sad to lose him as part of our gym family, but excited for his new endeavor!

Wes and Brooke opened their gym CrossFit HAF the same year Jared opened CrossFit Thumbs Up. Both had very humble beginnings, and both gyms grew with the help of dedicated athletes and solid communities. Out of all of the CrossFit gyms in Tampa, we respected Wes' gym the most and cheered on his success. After Wes decided to move on from the gym a couple of years ago, we were thrilled to be able to provide him with a place to share his passion with our athletes.

Thank you Wes for all you have done for the gym, and we wish you the best of luck in this next chapter!

Tuesday's Training:

A Farewell to Wes

"Kelly"

5 rounds for time:

400m run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

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# DAILY MINDSET

**“You are what you do, not what you say you’ll do”. - C.G. Jung**

With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The is the only measurable difference between the armchair quarterback, and the actual quarterback.

I can’t hear what you’re saying, because your actions speak so loudly.

Monday's Training:

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Bar Facing Burpees

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DAILY MINDSET

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

Friday's Workout:

Thruster

Build to Heavy Single

"Blitzen"

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

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Thursday's Workout:

"Eighth Grade"

Tabata:

Box Jumps (24/20)

Kettlebell Swings (53/35)

Shuttle Runs

Kettlebell Box Step-ups (53/35 to 24/20)

TABATA

8 Rounds:

20 Second On

10 Second Off

COOL DOWN

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

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Don't forget the annual 12 days of Christmas WOD is this Sat at 9:30am followed by a potluck. I wonder how many Christmas onsies we will see!?!

DAILY MINDSET

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” - Theodore Vale

Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

FEAR - False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts...

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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Tuesday's Workout:

Hang Power Snatch

Build to Heavy Set of 3

"Castaway"

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)

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DAILY MINDSET

“Our patience will achieve more than our force.” - Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable...

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DAILY MINDSET

“If you can’t fly, then run. If you can't run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact - that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Saturday's workout:

"Powder...

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DAILY MINDSET

“You’re not your job. You're not how much money you have in the bank. You’re not the car you drive. You're not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

Friday's Workout:

"Stairmaster"

30-20-10:

Handstand Push Ups

Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)

AFTER PARTY

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds...

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Thursday's Workout:

"Body Slam"

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Slam Balls (30/20)

5 Push Press

Build in Weight on the Push Press

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“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy are not just OK… they're part of the way.

Wednesday's Workout:

Front Squat

Build to Heavy Set of 3

"Geico"

AMRAP 15:

60 Double Unders

400m Run

15 Front Squats (135/95)

(RX+155/105)

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“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

Tuesday's Training:

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

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Need a gift idea for the special CrossFitter in your life? Or how about something to treat yo self with this holiday season? Here are some gift guides from notable CrossFit based companies:

Rogue Fitness gift guide

13 items every CrossFitter hopes for

Men's Health gifts for guys

Reebok CrossFit Gift guide

Don't forget you can also give the gift of fitness this year by telling someone you love about CrossFit, your one of a kind gym community, and our Fundamentals program to get started...

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DEFINING CROSSFIT, PART 2

https://www.crossfit.com/essentials/defining-crossfit-part-2-intensity

In Part 1, we explained the defining characteristic of functional movements is their ability to move large loads long distances, quickly. This definition represents three variables: force, distance and time. These variables are used to calculate power, where average power = force times distance/time. Force times distance is equal to work, so power is also equal to work/time. For CrossFit, power is exactly equal to intensity. In a manner similar to the term “functional,” the term “intensity” historically has been nebulously defined, often based on perceived efforts or correlates rather than an objective and measurable assessment. Heart rate,...

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Everyone who participated in the NSN challenge deserves to be mentioned for their effort and dedication! It's hard work avoiding added sugar for three weeks! Believe me! Everyone who participated had an improvement in some way - whether it was multiple inches lost, number moving down on the scale, better time on the tester workout, or more energy, faster runs, and knowledge of healthy alternatives.

But here are the winners!

The Team with the most inches/weight lost + most time taken off tester workout is.........

Team 1!

Halley, Jen, Charlie, Karen, Avery & Ami

The person who lost the most weight + inches is....

STACY!

The person with the biggest improvement on the tester WOD is.....

CHARLIE!

You will all be rewarded this week :)

I'm so proud of everyone and can't wait to see you guys continue getting amazing results from your hard work!

Monday's Training:

"Flintstones"

AMRAP 20:

50...

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Our November Spotlight Athlete is Morgan!

Morgan has been an athlete at the gym since August 2018. She has enjoyed the challenge that CrossFit workouts have given her, and how encouraging everyone in the community can be. Despite having a shoulder injury, Morgan regularly attends classes, and is able to use modifications when needed to avoid further injury.

When it comes to movements, Morgan would skip box jumps if she could, and prefers cleans, double unders (for more practice), and burpees! When asked what are the biggest positive impacts since starting CrossFit, Morgan says "I'm getting my cardio strength back up, who knew you could be so spent after a 7 minute workout?! And seeing muscle definition again!"

Thank you Morgan for your dedication in the gym!

Friday's Training:

"Turkey Sandwich"

3 rounds:

800m run

10 Power Cleans (155/105)

10 Push Jerks (155/105)

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Happy Thanksgiving family!

This year we are grateful for each and every one of you. We are so fortunate to know each and every one of you, to see how much hard work and dedication you put into your health and fitness, and to see you accomplish your goals. We wouldn't be who we are or where we are without you guys. Thank you to every athlete and coach who is currently and has been a part of our family. We love you!

Have a safe holiday on Thursday, eat all of the foods and drink all of the drinks (within reason) and enjoy your family & friends :)

Wednesday's Training:

Strength:

Build to a heavy 3 Position Power Snatch

Metcon:

"Power Wheels"

AMRAP 3:

9 Lateral Barbell Burpees

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9 Lateral Barbell Burpees

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9 Lateral Barbell Burpees

4 Power Snatches (135/95)

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Preorders will start this week for our new baseball tees & hoodies!

Baseball tees = $35 each

Hoodies = $50 each

They'll make a great holiday gift!

Tuesday's Training:

Strength:

Back Squat

5-5-5

Metcon:

"Taco Bell"

AMRAP 9:

35 Double Unders

25 Air Squats

15 KB Swings (53/35)

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The No Sugar November Challenge of 2019 is over!!!!

Congratulations to those of you who completed this challenge to the best of your ability! I know that it is difficult to stay away from sugar as the holidays approach with lots of parties and temptation lurking around. But I am hopeful that you came away from this with an understanding of how many foods contain added sugars or sweeteners and how much you are consuming on a regular basis!

You are encouraged to continue to monitor your sugar intake as we can all benefit from consuming less. Enjoy the holiday this week guilt-free!

We are repeating the tester WOD tomorrow but you will have until Friday to make it up. We will also be remeasuring this week so please ask a coach for assistance. We will calculate the scoring/winners when all of the numbers are in!

Monday's Training:

"No Sugar November"

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter...

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No Sugar November 2019 ends on Sunday 11/24! If you had any cheat days, feel free to add on an extra day or two to make up for it. Also, you are more than welcome to continue to reduce the amount of added sugar in your diet for as long as you'd like, the longer you continue, the easier it will be to resist as your body and brain are no longer craving sugar.

To safely and slowly add some naturally occurring sugars (like fruit) and starches back into your diet, take care to consider portions and the timing of these foods.

Fruits should not be eaten alone if blood sugar regulation and cravings have been issues for you historically. Eat small portions of berries or half of a piece of fruit if you’re not a very active person, or larger portions if you are more active.

...

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How One Woman is Using CrossFit to Break Barriers in the Middle East

It’s a cold night in Boston. A line has formed outside of Reebok CrossFit One for the live Open announcement of WOD 20.5. It’s been raining all day, and even though we’re waiting underneath an awning, the crowd is steadily getting soaked. And that could have put a real damper on the evening, but not for Noor Dajani. She’s got a big smile on her face. Her black hijab is tucked into her jacket, and underneath a Reebok logo peeks through an open zipper. She’s telling me about her experience running the New York City Marathon the previous weekend. She trained for just two months before the race, but was still able to complete it with a great time (and in great spirits). I think about Noor trying to balance CrossFit, coaching, starting a business, raising two kids, and training for a marathon half a world away from her home.

I smile back at...

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DEFINING CROSSFIT, PART 1: FUNCTIONAL MOVEMENTS

By CrossFit

November 18, 2019

CrossFit, to the uninitiated, can appear to be something of an enigma. The daily regimen or workout prescription changes from day to day, while initiates adopt their own language and set of behaviors that may seem strange at first glance.

Despite this, CrossFit has always been simple in both philosophical approach and definition. CrossFit is composed of three definitive elements: constantly varied functional movements, executed at a high intensity.

Any fitness program can ultimately be characterized by the movements it chooses to prioritize. CrossFit chooses to prioritize functional movements. The problem with the term “functional” is that it has been co-opted so frequently that it no longer holds significant meaning.

There are many characteristics of functional movements that CrossFit athletes and trainers can use to...

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https://www.cnn.com/videos/sports/2019/11/13/crossfit-games-cookeville-tennessee-mecca-spt-intl.cnn

Tuesday's Training:

"Lynne-sanity"

5 Rounds:

Max Bodweight Bench Press

Max Strict Pull-ups

400 Meter Run

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Post-Open thoughts and observations from the Morning Chalk Up

  • There are now only two movements that have been programmed in their original form every single year: toes-to-bar and double-unders. Thrusters have been programmed in every Open but once with dumbbells (20.2). Muscle-ups have also been in every Open but they’ve switched between bar muscle-ups and ring muscle-ups.
  • There have been a number of firsts introduced this season: first time thrusters were not programmed in the final workout and the first time they were with dumbbells; first time pistols were programmed; the first time athletes could partition a workout as desired (20.5), and 20.4’s 315/205 pound clean and jerk is the heaviest ever programmed in an Open workout.
  • A workout from the third week of the Open has still never been repeated.
  • First time that C2B pull-ups were not...
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Hello No Sugar November participants!

You have come to the 10 day mark in your 21 days of cutting out added sugar, which means you are HALF WAY THERE! I want to applaud those who are going strong. I found this helpful article for athletes who are looking to detox from sugar from Diane Sanfiliippo, a well known real food blogger and podcaster who has a "21 Day Sugar Detox" program. Keep up all the amazing work you are doing, and let me know if you have any concerns at this point in the challenge!

https://21daysugardetox.com/21dsd-and-athletes-fast-five-for-athletes/

  • BE FLEXIBLE.

Flexibility–in balancing your plate, in adjusting your workouts, and in managing other lifestyle factors like workout timing and sleep–is essential for a successful 21DSD.

Pay attention to your body. If something doesn’t feel right to you, change it up, and track how you feel.

Yes, this means writing things down! What’s your mood is like? What have you been...

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Need a gift idea for the holidays? How about a cast iron skillet? Do you currently use one? They are super beneficial to cook in, and way better for your health than "non-stick" pans.

Here is a list of reasons from Lily Nichols on why you need to start using one!:

https://lilynicholsrdn.com/6-benefits-of-cooking-in-cast-iron/

1. Naturally Non-stick

Non-stick pans made with Teflon are everywhere these days, but they aren’t good for our health. When heated to high temperatures, and especially when the pan is dry (like when you’re preheating a pan before searing meat or stir-frying), they release chemicals into the air called perfluorinated compounds (PFCs). Scratched non-stick releases even more PFCs into your food. Studies have linked certain PFCs, namely PFOA and PFOS, to numerous health problems relating to hormones, liver dysfunction, and brain health. PFCs are particularly important for mothers to avoid, as it passes through breastmilk. (Environ Sci Technol,...

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The 2020 Open is over! This was the second Open competition we did this year, and it did not disappoint. The workouts were as tough as ever, and we even saw a new movement added with pistols! I hope you enjoyed participating as much as I did :)

# DAILY MINDSET

**“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” - Daniel Pink**

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take...

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Thank you to everyone who made it to our Veterans Day WOD this morning and made a donation! I will be sending our contribution over to Tampa Crossroads tomorrow.

It's been over a week in the No Sugar November Challenge! I hope you guys are hanging in there with no cheats (or maybe just a couple). Remember you have your teammates and coaches to guide you if you need it!

Also, our big announcement is that we have two new coaches - Jen and Patrick! You know them well from working out with them for a long while now. We are so excited to have them onboard to guide you in our classes!

Tuesday's Training:

"Piggy Back"

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

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Wear your throwback CrossFit shirts tomorrow!

https://games.crossfit.com/workouts/open/2020/5

Friday's Training:

Open 20.5

RX:

For Time:

40 Muscle Ups

80 Calorie Row

120 Wall Balls (20/14)

Scaled:

40 Chin over bar pull-ups

80 Calorie Row

120 Wall Balls (14/10)

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Join us this Veterans Day to participate in a special workout to honor and raise money to support our veterans. This year we will be holding a raffle in which all of the proceeds will be donated to Tampa Crossroads, Inc.

Tampa Crossroads, Inc. began offering services in 1977 in Hillsborough County. We now provide a full range of care including counseling & treatment, housing, employment services, help for Veterans and their families, and other support to men and women in our community. Tampa Crossroads has helped thousands of adults who have struggled with trauma and abuse, addictions, homelessness, and social problems.

Here is the workout:

"Armistice"

AMRAP in 11 minutes

11 Power Cleans (135/95 lb)

11 Burpees Over the Bar

19 Deadlifts (135/95 lb)

18 Pull-Ups

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour...

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CrossFit Health

CrossFit Health is an investigation into the ills of modern medicine and the willful abuse of the public’s trust in science. What would motivate such an inquiry? And what are our qualifications to put forth on the subject?

Nearly 20 years ago, in an article entitled “What is Fitness?” CrossFit articulated the physiological reality that what we eat and how we exercise – fundamentally lifestyle choices – are the independent variables in control of the dependent variables measured by medicine as manifestation, predictor, or cause of chronic disease. These dependent variables include triglycerides, high-density lipoprotein, A1C, blood pressure, body fat, bone density, and muscle mass.

A business was seeded and a global fitness and health revolution sprouted from a prescription of constantly varied, high-intensity, functional movement leveraged by meat and vegetables, nuts and seed, some fruit, little starch, and NO sugar.

The certainty and...

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I apologize to those participating in the NSN challenge for misplacing our measuring tape! I will have one available tomorrow evening and we can begin measuring then. Thank you for coming in to do the tester though. I am recording your scores but you should do so as well.

On Thursday we will have Grant from Rehabfix coming by the gym 4-7pm to do free 15 minute assessments to anyone interested. This is great if you have a nagging injury or mobility issue, or just want tips on how to prevent injury. Please sign up on the clipboard.

Tuesday's Training:

Strength:

EMOM x 12:

3 Power Snatches

Metcon:

"High Noon"

AMRAP 12:

12 Power Snatches (95/65)

12 Push-Ups

12 Chest to Bar Pull-ups

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The No Sugar November Challenge begins tomorrow! If you are interested there is still time to sign up! The cost is $20 to participate and prizes will be awarded to the winning team and the individuals with the biggest improvement in WOD score and measurements. Please check this post to find out more details. Send me a message if you want to jump in!

5 Reasons why sugar is bad for you:

1. Lack of nutritional value

2. Weight gain

3. Increased risk of Type 2 Diabetes

4. Tooth decay

5. Increased risk of heart disease

https://www.medicalnewstoday.com/articles/324854.php

If you need more evidence just google "why sugar is bad for you". You will find hours of reading material!

Monday's Training:

"No Sugar November"

AMRAP 5:

1000m Row

Max Wall Balls (20/14)

Rest 5...

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Pistols are making their debut in the Open! Along with leg heavy movements - the box jump and clean & jerk. This should be a fun one!

Don't forget to wear a Halloween costume/themed outfit tomorrow!

Check out the workout standards and scorecard here: https://games.crossfit.com/workouts/open/2020/4?division=2&workout_type=scaled

Friday's Training:

Open 20.4

RX:

For time:

30 Box Jumps (24/20)

15 Clean & Jerks (95/65)

30 Box Jumps

15 Clean & Jerks (135/85)

30 Box Jumps

10 Clean & Jerks (185/115)

30 Single Leg Squats

10 Clean & Jerks (225/145)

30 Single Leg Squats

5 Clean & Jerks (275/175)

30 Single Leg Squats

5 Clean & Jerks (315/205)

20 min timecap

Scaled:

Weights: 65/35, 95/55. 115/75, 135/95, 155/115, 185/135

Sub MB Step Ups (20/14) for single leg squats

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We are in the 4th week of the CrossFit Open! Make sure to tune in tomorrow night to see what 20.4 will be!

Ben Smith vs. Sean Sweeney vs. Jason Carroll Presented by Diablo CrossFit

  • Location: Diablo CrossFit – Pleasant Hill, California, United States
  • Start time: Livestream will start at 4:50 PM PST.
  • How to watch: The livestream will be hosted on the Diablo CrossFit YouTube channel as well as the Games page.
  • Background: This is the first three-person matchup of the Open and it’s a doozy. Three men who all finished in the top 40 at the Games last year, and each made it to the Games in a different fashion. Jason Carroll earned a spot through the Open, Sean Sweeney won a sanctioned event, and Ben Smith was the recipient of a wild card invite just a few weeks before the Games.

Thursday's Training:

OPTION 1: Goat Day

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups,...

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Need more motivation on cutting out added sugars for No Sugar November? I searched for "sugar" on CrossFit.com, and found many scientific and research-backed articles pertaining to how sugar (negatively) impacts your health.

You can find the list of search results here.

Some noteworthy articles are as follows:

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2019 No Sugar November Challenge!

Why: Sugar is more addictive than most illegal drugs. We live in a culture in which sugar (in multiple forms) is added to almost everything, and it causes a slew of health problems!

Break your sugar addiction by cutting it out for 21 days. You will have more energy, burn fat instead of glucose as fuel, feel better doing workouts, and possibly lose weight/inches!

When: Monday, November 4th - Sunday, November 24th

Tester WOD to completed by Friday, November 8th and we will repeat the last week of the challenge.

Body measurements, weights, and photos to be completed by Friday, November 8th in the gym.

Who: Open to everyone, gym members and family/friends

You will be assigned a coach for an accountability partner and will be part of a team - so don’t let them down!

What: We are going to eliminate all added sugars and all alcohol.

Added sugars include:

white sugar/table...

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**“You’ll miss the best things if you keep your eyes shut” - Dr. Suess**

The simplicity in this quote, but how deep it travels, is worth reading twice.

We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets.

Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.

It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.

Open-mind. Forever a student.

__________________________________________________

The "No Sugar November" Challenge is starting next Monday! If you are interested there will be a sign-up sheet posted this week in the gym. That means you will need to...

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After our free week, we would love to have any new athlete sign up for our Fundamentals program! We have every new athlete go through Fundamentals to make sure they are comfortable with the movements before joining our normal classes. This is helpful for the new athlete but also for the coach and other members of the class.

Here is more about how the Fundamentals works:

Our Fundamentals program will teach you the foundational movements in CrossFit in a safe learning environment. You will work one on one with a knowledgeable and experienced CrossFit Level 1 Trainer. Over 6 sessions, you will learn and practice:

  • Air Squat
  • Front Squat
  • Overhead Squat
  • Strict Press
  • Push Press
  • Push Jerk
  • Deadlift
  • Clean
  • Snatch
  • and much more!

Each session is 60 minutes long and includes a workout at the end! Once you complete the Fundamentals program you will be ready for our group classes! The cost is $199 and may be split among two people if you want to do your sessions...

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In the 2002 publication “What Is Fitness?” CrossFit suggested a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally, sport. Our progression largely reflects foundational dependence, skill, and, to some degree, a general theory of development.

Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system. For this reason, any training system that does not consider and duly correct an athlete’s diet will be suboptimal. Long-term training depends upon a solid base of nutritional support.

The second level of the pyramid relates to cardiovascular sufficiency. Without effective metabolic conditioning, an athlete will fatigue...

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We all have health and fitness goals. We most likely are not going to be able to accomplish these goals with time in the gym alone, and we need to optimize other areas of our life in order to get what we want. These include nutrition, reducing stress, and getting enough sleep.

"Sleeping problems have increased in conjunction with sitting and the increased usage of electronic devices. According to a 2011 study by the National Sleep Foundation, 63% of Americans say they do not sleep enough during the week. 48% of Americans report insomnia occasionally, while 22% experience insomnia every or almost every night. About 15% of adults between 19 and 64 say they sleep less than six hours on weeknights. 95% use some type of electronics like a television, computer, video game or cell phone at least a few nights a week within the hour before bed."

You can start with some really basic quick tips on sleep like:

-sleeping in a completely dark room

-setting a bedtime alarm to get you in bed at a decent time

-turn all screens off at least 30 minutes...

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Hello!

If you are a new athlete, thank you for your interest in us! This is where you will find the workouts posted the night before class. Some people like checking out what we'll be doing while others like to be surprised. Either way there will be announcements, updates, and relevant articles posted here as well so it is often in your best interest to check it out. Thanks for visiting!

We are excited to offer a free week to all new athletes, and appreciative of anyone who refers their friends and family to us. If you are already an athlete with us, we will offer you 5% off your membership plan if you get someone to sign up!

All of our workouts can be modified based on your individual needs and skill level, so please don't feel intimidated when you see the workout. Our coaches will work with you to find an appropriate movement or load for you to use to still participate and get your sweat on!

Monday's Training:

"Open Road"

With a partner,

20 MIN AMRAP:

30 Abmat Sit-ups

20 Wall Balls (20/14)

200m...

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Don't forget to wear your Tampa Bay Sports attire!!!

Scorecard can be found here: https://games-assets.crossfit.com/dofigj0349.pdf

Standards video can be found here: https://games.crossfit.com/workouts/open/2020/2

Friday's Training:

Open Workout 20.2

Rx:

20 min AMRAP:

4 Dumbbell Thrusters (50/35)

6 Toes to Bar

24 Double Unders

Scaled:

20 min AMRAP:

4 Dumbbell Thrusters (35/20)

6 Hanging Knee Raises

24 Single Unders

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**“Life is a wonderful, wonderful opera, except that it hurts.” – Joseph Campbell**

Our life is a summation of what we think about.

Where we choose to place our thoughts and attention, we become. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet, they were there all along. It’s called the “Reticular Activation System”. We get what we focus on. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there. If we look for the positive, it will be there.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Wednesday's Training:

"Bam Bam"

Teams of 3

AMRAP 25:

10/7 Calorie Row

10 Medball Slams (20/14)

10 Shuttle Runs (10 Meters)

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**“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” - John F. Kennedy**

Change may be one of the single most paralyzing things.

Because in the lack of change… is safe. It’s comfortable.

But in that comfort, we are literally confining ourselves to a box. A world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance, that we may never be “safe” again.

When we realize that it is ourselves, not our circumstances, holding us back, safety becomes the least safe thing we can so. The only risk becomes playing it safe.

Check out this podcast with Coach Greg Glassman, and see if you can keep up as he drops his usual knowledge bombs about the future of CrossFit...

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  • Bodhi: You have to reach the point..
  • Johnny Utah: What point?
  • Chowder: The point right before you break.

If you are registered for the Open, don't forget to submit your score by Monday at 8pm. If you haven't registered and you would like to, go to games.crossfit.com!

You have the option to complete or re-do 20.1 tomorrow during class, but please be understanding of the other athletes in the class completing Monday's workout.

Also, a reminder that we do not have class on Fridays at 6:30pm! Please make sure to come to an earlier class time on Fridays!

Monday's Training:

"Point Break"

AMRAP 15:

5 Strict Pull-ups

10 Single Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups

OR

20.1 Make-up/Re-do

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Friday's Training:

20.1 Please review standard video and scorecard here

RX:

10 rounds for time of:

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Time cap: 15 minutes

Scaled:

10 rounds for time of:

8 ground-to-overheads, (65/45)

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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# DAILY MINDSET

**“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale**

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?

# “Goat Day"

On the...

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We're going to flush out some of the muscle soreness acquired in the last couple of training days tomorrow. Thursday will be "GOAT Day" (working on weaknesses) so please approach the next two days at a low intensity to save energy and prepare for the Open WOD on Friday!

Any guesses on what the Open workout will be? Go to @thedavecastro to see the clue he posted on Instagram!

Don't forget to wear your neon on Friday to class!!

Wednesday's Training:

"WOW Air"

3 rounds:

50 Air Squats

400m run

30/24 Calorie Row

200m Wreck Bag Run

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Our Free Week of Fitness begins Sunday, October 20 and runs through Saturday, October 26! Tell your friends!!

Tuesday's Training:

Strength:

Back Squat

5 reps @ 70%

4 reps @ 75%

3 reps @ 80%

1 rep @ 84%

1 rep @ 87%

1 rep @ 90%

Metcon:

"Jello"

Alternating EMOM x 14:

minute 1: 9 Burpee Box Jump Overs (24/20)

minute 2: 15 DB Front Squats (50/35)

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I'm looking for help with childcare on Saturdays during class/BirthFit class ideally (9:30am - 11:30am). If you want to help out or know anyone who is available (perfect for teenagers!), we will pay you or reduce membership cost. Please send me a message or let me know!

Monday's Training:

Strength:

Deadlift

Build to a heavy set of 5

Metcon:

"Detention"

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

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If you haven't already, please register for the 2020 CrossFit Open! You can learn more about it and sign up at games.crossfit.com.

Each week we will choose a theme to keep it fun and engaging! We'll announce the theme at the beginning of each week. We will complete the workouts every Friday for 5 weeks. If you sign up we will make sure you get a judge to score your workout!

Thursday's Training:

Strength:

Back Squat

3 Sets of 6 @ 70-80% of 1 RM

Metcon:

"Underbelly"

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into...

50-35-20:

Double Unders

Air Squats*

*RX+ Alternating Pistols

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Wednesday's Training:

Strength:

Build to 1 RM Strict Press

Metcon:

"Pump it Up"

5 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows

then,

800m Run cash-out

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From the New York Times:

"Eat Less Red Meat, Scientists Said. Now Some Believe That Was Bad Advice.

The evidence is too weak to justify telling individuals to eat less beef and pork, according to new research. The findings “erode public trust,” critics said.

Public health officials for years have urged Americans to limit consumption of red meat and processed meats because of concerns that these foods are linked to heart disease, cancer and other ills.

But on Monday, in a remarkable turnabout, an international collaboration of researchers produced a series of analyses concluding that the advice, a bedrock of almost all dietary guidelines, is not backed by good scientific evidence.

If there are health benefits from eating less beef and pork,...

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Kentucky Guard Soldier posts highest ACFT score yet.

– JUNE 26, 2019

POSTED IN: KENTUCKY NATIONAL GUARD

Story by Maj. Stephen Martin, Kentucky National Guard Public Affairs

Spc. Ryan Sowder is an 88M truck driver for the 2112th Transportation Company based in Burlington, Ky. Sowder recently scored a 597 out of 600 points on the new Army Combat Fitness Test, which is the highest score to date across the force. (photo submitted)

FRANKFORT, Ky. — The U.S. Army is transitioning to a new physical fitness test, the Army Combat Fitness Test (ACFT), to better prepare Soldiers in readiness and lethality. To date, no Soldier yet has achieved a perfect score.

On June 18, Spc. Ryan Sowder from the 2112th Transportation Company out of Burlington, Kentucky scored 597 out of a possible 600 points. This is the...

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From The Morning Chalk Up:

https://morningchalkup.com/2019/09/24/2020-crossfit-open-prep-by-the-numbers/

The 2020 CrossFit Games Open is less than three weeks away. Before feelings of panic and dread set in from the impending fitness gauntlet thrown by Dave Castro, it’s important to remember that this is a landmark year, and it marks a full decade of the Open. For 10 seasons now affiliates around the world have gathered for weekly workout announcements, “Friday Night Lights,” and countless hours of leaderboarding.

This year marks a significant change for the Open, a move to October and the shortest “off season,” in our sports history with 67 days separating the closing ceremonies of the 2019 CrossFit Games and the announcement of 20.1. With a shortened transition window, and five weeks of testing on the horizon, here’s some numbers for athletes of all levels to help set your sights on the Open once again.

Me Against Myself

For the vast majority of the Open...

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The Back Squat

The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability. - CrossFit.com

Hip drive and the posterior chain

The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as hip drive.

“Posterior chain” is a term that refers to the muscles that produce hip extension—i.e., straightening out of the hip joint from its flexed (or bent) position in the bottom of the squat. The muscles that accomplish hip extension are the hamstrings, the glutes, and the adductors or groin muscles, and together these are referred to as the posterior chain.

The initial movement up out of the bottom of a full squat is hip drive, and is best thought of as a shoving-up of the sacral area of the lower back, the area right above your butt. This is the...

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This Saturday 9/28 @ 8:30am:

Is your posture affecting your lifts in the gym? Come find out!

Join Dr. Keri Davis, DPT for a fun information session about physical therapy and how your daily posture at a desk, using your phone or computer can actually impact mobility with your olympic lifts and CrossFit WODS. Your shoulder stability and thoracic spine mobility are very important aspects to incorporate in your weekly fitness to maximize your potential with different lifts. Come learn some fun tricks in order to optimize your fitness in each WOD!

Wednesday's Training:

"Workaholic"

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

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**“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” - Albert Einstein**

If our world is full of joy, that’s our own construction.

If our world is full of desperation, that’s our own construction.

Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

"Whether you think you can, or you think you can't, you're right" - Henry Ford

Tuesday's Training:

Strength:

Single Arm DB Strict Press 5 sets of 8

Metcon:

"Surfer on Acid"

3 rounds:

400m run

21 Burpees

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Our September Spotlight Athlete is:

Jen!

Jen has been an athlete at the gym since May 2018. She is a dedicated member of our 9am class, and one of our Primal Mamas! She has made the gym a part of her daily routine, and says "I know that after I drop my daughter off at school I go straight to CrossFit. My youngest is able to play in childcare while I do the 9am Workout. By 10am I’ve hit all my movement and exercise goals on my watch for the day!"

Jen says her biggest challenge at the gym is metabolic conditioning, and she is happy about CrossFit's shift in focus back to the basics. "If I want all of my lifts and gymnastics movements to get better I need to build my engine." Though she dislikes thrusters, her ideal workout would include power snatches and abmat sit-ups!

Jen's favorite part about the gym is the community, and the fact that " everyone knows each other and truly cares how you’re doing." We're happy to know you Jen and love to see the progress you...

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Wear your favorite team gear on Saturday at 9:30am!

Friday's Training:

"Air Conditioning"

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Row

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Read and let us know what you think! This is an email blurb from Real Food Registered Dietician, Diana Rodgers:

Did you know an estimated 17.3 million adults and 3.2 million adolescents aged 12 to 17 in the United States had at least one major depressive episode in 2017?

Diana Rodgers has a new article detailing meat's role in regulating mood and why a whole-food diet rich in both meat and vegetables is key to our mental health.

In a 2018 study of 90,000 adults, researchers examined the impact of restricting food groups on depressive symptoms among omnivores, vegans, vegetarians, and pescatarians. Depression risk increased with each food group that was restricted, and those who avoided at least 3 of 4 animal-related food groups (meat, poultry, fish, and dairy) were nearly two-and-a-half times more likely to suffer from depression.

The reasons are becoming more evident. Particular nutrient...

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Proleve will be at the gym tomorrow night from 5 to 7pm to tell us more about the CBD based products they offer.

What is CBD?

Cannabidiol (CBD) is one of many non-psychoactive cannabinoids found in the hemp plant. Cannabinoids have been extensively studied for their anti-inflammatory, neuroprotectant and antioxidant properties and their role in the body's endocannabinoid system.

At Proleve, we are committed to bringing our customers the highest grade organic CBD products available, so that they can enjoy all of the natural benefits of hemp, worry-free.

In a market that is muddled with questionable products, we bring you 100% organic, USA made CBD products that you can trust. Unlike many CBD products, Proleve adheres to the highest testing and quality control standards to ensure goodness and purity every time- from our delicious gummies, to our versatile tincture and salves, and everything in between.

Wednesday's Training:

Teams of...

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Box Jumps For Beginners from https://wodprep.com/blog/box-jumps-beginners/

Box jumps are a staple in CrossFit® programming. It's commonplace for box jumps to be one of the first movements a beginner learns in their foundations class. Unlike double unders, kipping pull-ups, or handstand push ups... box jumps don't require lengthy instructions, hours of practice, or repetitive failure to learn.

Due to the simplicity of the movement, far too often I see mindfulness go out the window when beginners are performing box jumps. This is evidenced by scraped knees, nicked shins, rounded backs on landing, and strained calves or Achilles tendons.

Almost everyone has at least one disaster story involving box jumps. To prevent you from having a horror story of your own, I'd like to outline a few basic principles anyone can apply when doing box jumps.

Box Jumps For Beginners: Technique

I believe most coaches neglect going in-depth on box jumps. Can we really blame them?...

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What is Grace?

Grace is a CrossFit Girl benchmark workout (WOD). Grace is also one of the best known CrossFit workouts. It is just 30 cleans and jerks for time with 135 lbs for men and 95 lbs for women.

Grace may sound easy and maybe even not worth doing as it looks pretty short to be the workout of the day. Don’t be fooled Grace won’t be an easy task to handle unless you are an elite athlete.

What is a good time for Grace?

According to the WOD Time Calculator, good time for grace for Regional athletes is 2:11, for advanced athletes 3:24 and for beginners 6:40.

If you are a beginner, you should aim for time faster than 8 minutes. Scale down a weight if you are sure that you can’t hold EMOM of 4 reps per minute. Grace should be an aggressive workout with semi-heavy weight.

For average and advanced athletes there are two milestones. First is to finish Grace under 5 minutes which is exactly 6 reps each minute and the second milestone is under 3 minutes which is exactly 10 reps each minute.

If you are top...

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SATURDAY:

-SKILL SESSION AT 8:30AM WITH THE INFAMOUS J-DADDY KNOWLES!

-CLASS AT 9:30AM (CHILDCARE)

-BIRTHFIT FITNESS CLASS 10:30AM (CHILDCARE)

SUNDAY:

-YOGA 10AM

Friday's Training:

"Tummy Time"

15-12-9-6-3

Toes-to-bar

Deadlift (205/145)

Lateral Burpees over the Barbell

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Thank you to all who honored those we lost on 9/11 with our "Always Remembered" WOD. It was long and brutal so be sure to take care of yourselves,; drink water, eat healthy meals, get good sleep, and take tomorrow off if needed.

Thursday's Training:

"Snatch til you Drop"

EMOM x 15

Minutes 0-5

5 Power Snatches @ 70%

Minutes 6-10

3 Power Snatches @ 80%

Minutes 11-15

1 Power Snatch @ 90%

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"The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.

We are more determined than ever to live our lives in freedom.""

–Rudolph W. Giuliani. December 31, 2001.

18 years ago, we underwent a tragic loss.

18 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.

It’s highly personal.

It feels borderline wrong.

It’s painful to even consider.

But one thing rings true.

If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need -...

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This Saturday we are offering another Free Skill Session to work on specific skills that you get to choose! This month you can vote on Toes to Bar or Bar Muscle Ups to spend an hour on progressions and practice. These are both movements that we can expect to see in the CrossFit Open, which begins again in one month. (see yesterday's post for more information)

Toes to Bar https://www.youtube.com/watch?v=_03pCKOv4l4

Bar Muscle Ups https://www.youtube.com/watch?v=OCg3UXgzftc

Vote by placing a check mark next to the movement on the board at the gym, and come on Saturday at 8:30am to work on them before class :)

Tuesday's Training:

"Road Trip"

5 rounds:

15 Kettlebell Swings (70/53)

400m run

40 Double Unders

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2020 CROSSFIT OPEN REGISTRATION IS LIVE!

Each year of the Open is filled with memorable moments. Stories of first muscle-ups, personal breakthroughs, and the beginning of lasting friendships are often sparked during the five weeks of competition in the Open. Celebrate the start of the new season with your favorite Open story. Record a video describing your favorite Open moment and post to Vimeo, YouTube, or your favorite site with the hashtag #OpenUp.

Learn more about the Open here.

Registration for the 2020 Reebok CrossFit Games Open is live! Register today.

PEOPLE OF ALL AGES AND ABILITY LEVELS CAN PLAY

People of all ages and ability levels can play, Rx’d or scaled. Use hashtags to see where you stack up with friends or others like you.

CROSSFIT AFFILIATES OR ANY GYM, GARAGE, PARK OR FLAT SPACE

Participate at any of the 15,000+ CrossFit affiliates worldwide or in any gym, garage, park, or flat space where...

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Saturday 9:30am Free Class - Primal Parkinson's Ride

An estimated five million people worldwide live with Parkinson's today. It is the second most common neurological disorder. In the United States, approximately 60,000 new cases will be diagnosed this year alone. There is no known cure.

Everyone can help end Parkinson’s disease. The 12th annual New England Parkinson's Ride on Saturday, September 7, 2019 where over 1,000 cyclists will gather to help pedal closer to a cure.

We will be participating in our own Parkinson's Ride at the gym from 8am to noon. We will do a Team WOD with a max effort calorie bike and/or row. All athletes are welcome to participate, and donations are greatly appreciated. All proceeds will be donated to the The Michael J. Fox Foundation for Parkinson's Research.

The Michael J. Fox Foundation’s 2019 agenda is focused on building improved knowledge about the lived experience of Parkinson's disease, finding an objective test for Parkinson’s, engaging...

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# DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

In the very specific moment, adversity hurts. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s not always a warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. Nailing a perfect squat snatch doesn’t make us better. Giving a flawless presentation at work doesn’t make us better. We learn when we make mistakes. When we miss, fall over, and get caught off guard. At our very basic biological level, this is how we adapt. Stressors are good for us.

That is, of course, if we them to our advantage. A lesson is useless if we apply it. To many, adversity = outcome. This happened, and that’s it. I didn’t get the job, because “the other guy was more qualified”. Let’s not stop there. Let’s accept the situation for whatever it is, and create an actionable step forward. Not a rose tinted, “the world is good” delusion, but rather recognizing that...

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Saturday 9/7 We will have our regularly scheduled class at 9:30am. We will still be taking donations for the Michael J. Fox Foundation for Parkinson's Research. Please feel free to bring a friend to participate in the workout! We will have Dr. Jake Lowe from RX Chiro and a meal sampling from Clean Conscience Foods! We look forward to seeing you there!

Wednesday's Training:

"Toon Squad"

Teams of 3

3 Rounds:

4 Minute Double Unders

3 Minute Wall balls (20/14)

2 Minute Burpees

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We are bringing back our Kids Class beginning Monday, 9/9! Classes will take place Mondays and Wednesdays at 4:30pm and are appropriate for kids age 5ish - 12ish. We are offering a Free Week trial for all new kids! Please message us or see a coach if you have any questions!

In the class kids participate in activities geared toward moving functionally with their bodies or little weight. They will play games, learn movements, and complete short workouts. We encourage all parents to stay at the gym during class and/or work out at the same time in the adult class.

Tuesday's Training:

Strength:

Overhead Squat

Build to a heavy set of 3

Metcon:

"Dead Arm"

AMRAP 12:

5 Strict HSPU

10 OHS (95/65)

15 Deadlifts (95/65)

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Thanks to everyone who came out to 81 Bay this evening for some happy hour drinks and camaraderie. We always enjoy spending time with all of you inside and outside of the gym.

We'll be having a memorial workout for my mom, Sandy, on Saturday at 9:30am. All are welcome and appreciated.

We will have yoga on Sunday at 10am. Free for members, $12 to drop in.

On Monday we will only have a 9am class (weather permitting). Stay tuned.

Friday's Training:

Strength:

Build to a Heavy Complex:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon:

"Squeaky Clean"

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

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The Strict Press

"Never is the stabilizing role of the abdominals more critical than when attempting to drive loads overhead. We train our athletes to think of every exercise as an ab exercise. This is essential in the overhead lifts. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press—the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation."

The Strict Pull-Up

“The goal in your pull-up work is ‘more.’ You want, you need, more pull-ups. The more you can do, the stronger you become. Muscular endurance, absolute strength, relative strength—whatever you want to define and measure gets better. Every personal-best pull-up is an event worthy of celebration. You’re going to live to be 100, but...

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Thank you to everyone for your patience and understanding while I was away. The workouts will be updated and posted here, linked to Facebook, and found on Beyond the Whiteboard going forward.

Things coming up:

  • Happy Hour at 81 Bay Brewing - Thursday 8/29
  • Memorial WOD "Sandy" - Saturday 8/31
  • Yoga - Sunday 9/1 10am
  • Labor Day - Monday 9/2 9am class only
  • Primal Parkinson's Ride - Saturday 9/7 8-12

Wednesday's Training:

"Halftime"

30-20-10:

Alternating Dumbbell Snatch (50/35)

Wallballs (20/14)

Directly Into...

10-20-30:

Burpees

DB Box Step Ups (50/35)(24/20)

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Thank you for everyone who reached out about my mom this weekend. I appreciate all of your kind words and thoughts. To that end, I won't be updating the workouts this week, instead I am posting all of them here.

There will be childcare at 9am this week, and 9:30am Saturday.

Monday's Training:

Strength:

Back Squat

5-5-5

Metcon:

For Time:

100 Double Unders

800 Meter Run

60 Ring Rows

RX+ 20 Ring Muscle Ups (sub for Ring Rows)

Tuesday's Training:

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

30 Goblet Walking Lunges

30 Toes to Bar

Wednesday's Training:

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell...

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COME RIDE WITH US SATURDAY, SEPTEMBER 7TH, 8AM-12PM

OUR WHY:

An estimated five million people worldwide live with Parkinson's today. It is the second most common neurological disorder. In the United States, approximately 60,000 new cases will be diagnosed this year alone. There is no known cure.

Everyone can help end Parkinson’s disease. The 12th annual New England Parkinson's Ride on Saturday, September 7, 2019 where over 1,000 cyclists will gather to help pedal closer to a cure.

We will be participating in our own Parkinson's Ride at the gym from 8am to noon. We will do a Team WOD with a max effort calorie bike and/or row. All athletes are welcome to participate, and donations are greatly appreciated. All proceeds will be donated to the The Michael J. Fox Foundation for Parkinson's Research. THE TEAM WITH THE MOST CALORIES WILL WIN A PRIZE!

There will also be:

-a raffle with fun prizes

-food samples from @clean conscience...

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"Researchers have been looking at the effects of heat on athletic performance for decades, and their results have been consistently surprising. Studies have found that, in addition to an increased rate of perspiration, training in the heat can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and, counterintuitively, make a person train better in cold temperatures.

In fact, heat acclimation may actually be more beneficial than altitude training in eliciting positive physiological adaptations, says Santiago Lorenzo, a professor of physiology at Lake Erie College of Osteopathic Medicine and a former decathlete at the University of Oregon. “Heat acclimation provides more substantial environmental specific improvements in aerobic performance than altitude acclimation,” he says. And in contrast to the live low, train high philosophy, we more quickly adapt to heat...

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THEORETICAL HIERARCHY OF DEVELOPMENT

By CrossFit

August 12, 2019

In the 2002 publication “What Is Fitness?” CrossFit suggested a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally, sport. Our progression largely reflects foundational dependence, skill, and, to some degree, a general theory of development.

Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system. For this reason, any training system that does not consider and duly correct an athlete’s diet will be suboptimal. Long-term training depends upon a solid base of nutritional support.

The second level of the pyramid relates to cardiovascular sufficiency. Without effective...

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The t-shirts and tank tops are in! If you preordered one, please pick it up this week! Ask a coach to help you find your size and check your name off the list!

Thank you!

Tuesday's Training:

Strength:

Bench Press

Build to a heavy set of 3

Metcon:

"Swole cycle"

Tabata:

Strict Pull-ups

AbMat Sit-ups

Push-ups

Burpees

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

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August 2019 Spotlight Athlete

Tony has been an athlete at the gym since April, after he came to our Free Week of Fitness. Since joining, he has easily become one of the most consistent athletes with a fun competitive spirit. Tony's wife Aubrie is also a member of the gym, though they don't get to work out together very often.

Tony says the biggest challenge for him during workouts is staying focused on being consistent - not pushing too hard, but trying to find a good pace. Although he finds the snatch to be a challenging movement, he has been able to go from a one rep max of 135 to 185 recently due to "coaching, time, and effort".

His ideal workout would include running (no surprise), snatches, and bar muscle ups. For the biggest impact CrossFit has had on Tony's life he says, "Giving me the strength and motivation to wake up everyday feeling good about myself.. and most importantly family.. seeing everyone happy and excited to kill the workout each and everyday.. learning about others and coming together. CrossFit isn’t easy but when you have...

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# DAILY MINDSET

**“Attempt the impossible, in order to improve your work.” – Brian Tracey**

When we really think about it, that’s quite the statement.

“Attempt the impossible”.

To try something that the world tells us cannot be. Where failure, is all but guaranteed. Where every sign is telling us we’re going to fall flat on our face, in front of everyone, embarrassed.

But then we again spend a moment in thought thinking about it. Even in the most outrageous attempts, where we essentially are promising ourselves defeat… something amazing happens. We learn.

It’s not trying things to fail – it’s trying things, to learn.

We know how the brain grows. It becomes better through stress. And if we live in the realm of comfort and confidence in everything we do, we cease to grow. We cease to improve. We’ve stagnated, and many would argue that stagnation is actually regression.

Brian Tracey urges us to attempt the impossible, to stretch ourselves. To push our growth. To play in the places that make us feel quite literally stupid. Well...

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Here is the latest episode of Pursuing Health with former CrossFit Games Athlete Julie Foucher as she interviews the founder of CrossFit, Greg Glassman, and gets his take on the "State of CrossFit".

...

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Some fun CrossFit Games facts from morningchalkup.com

With Mathew Fraser’s fourth straight victory, he ties Rich Froning as the winningest CrossFitter of all time.

  • Six straight podium finishes, never placing lower than 2nd.
  • Four straight championships, tied with Froning.
  • Four Open championships, and also the only athlete to win three straight.
  • Five straight Regionals championships.
  • Most Games event wins of any male with 15 and second to Annie Thorisdottir with 16.
  • Most event wins in a single Games with six.

Toomey is now arguably the greatest female CrossFitter of all time.

  • Three straight Games championships.
  • Five straight podium finishes, never placing below 2nd.
  • Won with the largest margin of victory of any athlete man or woman.
  • Toomey is now tied for fourth for most Games event wins of all time with 11.
  • She is tied with Kris Clever for the most event wins in a single CrossFit...
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The most epic weekend in CrossFit is now complete, with two repeat CrossFit Games Champions, Tia-Clair Toomey and Mat Fraser. For the Team Competition, we also saw another repeat Champion in Mayhem Freedom.

The Games were different this year than in years past, with the inclusion of National Champions from 114 countries, and over 200 athletes starting the competition on Thursday. After each workout until Saturday, the field was narrowed down until there were 10 athletes left in each division. There were many criticisms of the new format, and whether it was a true test of fitness, but all in all it was exciting to watch.

If you missed any of the events, you can check them out here https://www.youtube.com/user/RogueFitness/playlists?view=50&sort=dd&shelf_id=9

Now let's get back to our own training!

Monday's Training:

Strength:

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Build to a heavy...

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Day 1 of the 2019 CrossFit Games is done! Today we saw the introduction of athlete cuts that we haven't had in previous years. Since the field is so large this year with the inclusion of National Champions, both the men and women were reduced to 75 athletes after the first event.

No surprise that Mat Fraser is already dominating by winning the first two events. The women's race is a little bit closer as the overall first place is Kari Pearce, with Tia-Clair Toomey winning the first event and a CrossFit Games rookie, Danielle Brandon winning the second.

if you didn't watch the events today, you can catch up on the CrossFit Games' YouTube channel. https://www.youtube.com/channel/UCRs1pHnES3QDdh43xbjOmzw

CrossFit Games Day 1 Recap https://www.youtube.com/watch?v=5JxEBwwt9Yg

Make sure to check out more coverage of the events tomorrow!

Friday's Training:

"Runny Nose"

Teams of 3

2 Rounds (30...

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In CrossFit, we regularly encounter parts of workouts that challenge us more than others. Athletes will often develop preferences for elements they’re better at, and get frustrated with movements, weights, or time domains they struggle with. For example, the snatches today might be a piece of cake, while the double unders are a nightmare. However, this struggle is worth celebrating; when we encounter something that we’re comparatively weak at, the novice effect tells us that gains in that area will come more easily than in the areas where we’re already proficient. It’s easier to go from squatting 100 to 150 than it is to go from squatting 850 to 900. Not only that, but improving our weak areas makes us more fit than honing our strengths. 10 minutes a day of focused, directed practice in a weak area has the potential to redefine your fitness in a year.

Need more motivation to train weaknesses? Watch the CrossFit Games beginning tomorrow at 10am! Games.CrossFit.Com

Thursday's Training:

Skill:

4 Rounds (not for...

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Individuals

For the first time since the Games moved to Madison, zero events have been revealed at the start of Games week. Here’s what we know so far:

  • There is an athlete dinner scheduled Tuesday evening, that the press is invited to for the athlete’s arrival between 5pm and 6:15pm CST. This is a dinner where typically details about at least one event are revealed.
  • Based on the CrossFit Games App, competition is scheduled to start at 9am CST at the North Park Venue.
  • After the first event, the individual field of men and women will be cut to 75 athletes in each division.
  • Once the field is cut to 75 athletes, it will then be cut to 50, 40, 30, 20, and then finally to 10 athletes, however, the timing of the cuts is not fully known.
  • Competition isn’t scheduled in the Coliseum until 3pm CST on Friday.
  • The scoring tables will change with each cut, and you can view the full list of tables here....
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CrossFit Games veteran Ben Smith gets "Wildcard" invitation to the 2019 Games.

“I don’t deserve it, but I’m gonna go throw down 100%. I can’t wait, I’m so fired up!! But I owe this all to the fans and support I had from the community who pushed to get me there this year. You all are amazing, I thank each and every one of you. Let’s get some!!” -- Ben Smith to the Morning Chalk Up

By receiving a wildcard invite, Smith will extend his streak of individual CrossFit Games appearances to 11 straight, the longest of any athlete in history.

What do you think of the wildcard invites?

Here is how you can tune into the Games:

The Morning Chalk Up is bringing you the CrossFit Games live.

Our coverage begins Wednesday morning with the Morning Chalk Up Show hosted by Tommy Marquez, a new live sports show dedicated to bringing you inside the CrossFit Games with analysis, behind the scenes interviews and full coverage throughout...

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"We're All Guinea Pigs in a Failed Decades-Long Diet Experiment"

"The change in dietary advice to promote low-fat foods is perhaps the biggest mistake in modern medical history."

Let's say you want to lose some weight. Which of these foods would you choose: A skim-milk latte, or the same drink with whole milk? A low-cal breakfast bar or steak and eggs? A salad tossed in light dressing or the same salad doused with buttermilk ranch?

If you're like most Americans, you either aren't sure how to answer, or you're very sure—but very wrong. And it's not your fault. It's the fault, experts say, of decades of flawed or misleading nutrition advice—advice that was never based on solid science.

The US Department of Agriculture, along with the agency that is now called Health and Human Services, first released a set of national dietary...

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This weekend we'd love to see you at Vertical Ventures on Saturday from 6-10pm, and at Yoga on Sunday at 10am.

The CrossFit Games begin next Thursday, Aug 1. The format will be very different this year with over a hundred athletes participating in the first day. I hope you'll try to watch the events, and come to the gym next Sunday, August 4 for the final day of competition.

The preorder for the shirts has ended and the order has been placed. They should be here in the next two weeks!

If you're looking for some sweet deals on meat - check out this summer sale from Strauss Direct! https://straussdirect.com/shop-meat/ground-pork.html

Friday's Training:

Strength:

Build to a heavy 3 position Power Snatch

Metcon:

"Hop Scotch"

5 rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

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Don't forget to join us at Vertical Ventures this Saturday from 6-10pm! It's 2 for 1 admission, so bring a friend! It's a lot of fun and a challenge! We hope to see you there!

Thursday's Training:

"Air BnB"

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Push-ups

1 Minute Air Squats

1 Minute Rest

Rx+ Handstand Push-ups

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In comparison to the snatch and clean, the jerk is theoretically the simplest of the three lifts. For the jerk, as in the snatch and clean, certain parts of the body have to move out of the way of the bar so it can travel up straight. In other words, these parts have to move around the bar. In the jerk, of course, the head is the only obstacle. Also, the distance from the shoulders to overhead is much shorter than that from the ground to the shoulders or the ground to overhead.

Focus Points:

• Set up in the front-squat rack position with upward pressure on the end of the elbows.

• Head neutral and feet in a stance of flexibility.

• Dip slow, straight and short.

• Aggressive change of direction and exaggerated head movement back while maintaining upward elbow pressure.

• Hips and ankles open completely as chin is lifted to its highest point.

• As the bar begins to float, it stays in the fingertips as it is guided back slightly and the hips start to drop straight down and the feet split.

• The bar and head will quickly...

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Three hundred thirty eight CrossFitters (148 men, 134 women, 14 teams) will soon arrive in Madison boasting the prestige of being a CrossFit Games athlete.

Despite the fact that there are more than a million USD on the line – for those who’ll be cut before the weekend – just showing up could be an expensive badge of honour. With 236 national champions punching a ticket, there are literally athletes commuting to compete from across the globe.

Ireland’s Emma McQuaid crunched her numbers for the Morning Chalk Up and not taking into account food, her flights ($1,200), accommodation ($2,600) and hire car ($800) – the weekend won’t come cheap (nearly $5,000).

“Sponsors have helped out a lot which I’m very thankful for. We also run a small in-house coffee morning to help raise funds,” McQuaid said.

The trip is costing the Fittest man in Hong Kong, Ant Hayes,...

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The 2019 CrossFit Games begin on Thursday, August 1 and conclude on Sunday, August 4.

"The CrossFit Games long have served as the world’s premier test of fitness, and this year, the claim has been strengthened. Since 2011, the fittest man and woman have finished among the top 20 in the Open; now, national champions from more than 100 countries have also earned a chance to compete. Every champion emerged from a different CrossFit affiliate and represents a different country. Invitations have also been extended to proven athletes who rose to the top of independently run competitions, known as Sanctionals. The 2019 Reebok CrossFit Games will be the greatest expression to date of our community’s diversity, as well as the greatest test to determine the Fittest on Earth.

The stage is set for this grassroots movement turned global phenomenon to be celebrated around the world, and this year’s broadcast initiative will grow to match the diversity of the CrossFit community. The 2019 Reebok...

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We hope you have enjoyed coming to our Free Week!

Saturday will be the last day of our Free Week! We will be doing a team workout which is typical for our Saturday wods. If you know someone who hasn't made the decision to come yet this week, try and entice them with working together Saturday morning!

Just because our Free Week is ending, it doesn't mean your CrossFit journey has to end too. We would love to have you take the next step and complete our Fundamentals program. There is no obligation to join after the Fundamentals sessions, so if you decide not to become a member you will at least have the knowledge and experience to take with you into your next fitness venture. Please talk to a coach or email me at info@primalempowerment.com.

Friday's Training:

Strength:

EMOM x 10:

Strict Press

3 reps every minute - same weight across

Metcon:

"Batter Up"

5 Rounds:

1 minute KB Swings (53/35)

1 minute Goblet Squats

1 minute Calorie Row

1 minute...

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We like to celebrate our coach's birthdays with fun workouts written specifically for them! We also like to send athletes off with goodbye workouts when they have to move. CrossFit also has a whole archive of Benchmark and Hero workouts that are known and done throughout the CrossFit gym world. Have an idea for a workout? We'd love to program it!

You can find a list of CrossFit Benchmark workouts here.

Some of the most well-known workouts are "Fran", "Murph", "Helen", "Cindy", and "Annie". Many CrossFit athletes can tell you their times from these workouts by memory, but we also encourage everyone to track their results in a journal or in our app Beyond the Whiteboard (btwb).

The beauty of CrossFit workouts is that we can track our progress. "Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by...

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After our free week, we would love to have any new athlete sign up for our Fundamentals program! We have every new athlete go through Fundamentals to make sure they are comfortable with the movements before joining our normal classes. This is helpful for the new athlete but also for the coach and other members of the class.

Here is more about how the Fundamentals works:

Our Fundamentals program will teach you the foundational movements in CrossFit in a safe learning environment. You will work one on one with a knowledgeable and experienced CrossFit Level 1 Trainer. Over 6 sessions, you will learn and practice:

  • Air Squat
  • Front Squat
  • Overhead Squat
  • Strict Press
  • Push Press
  • Push Jerk
  • Deadlift
  • Sumo Deadlift High Pull
  • Medball Clean
  • and much more!

Each session is 60 minutes long and includes a workout at the end! Once you complete the Fundamentals program you will be ready for our group classes! The cost is $199 and may be split among two people if you want to do...

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Thank you to everyone who brought a friend today or helped share the word about our free week!

If you are new to CrossFit, you should take some time to check out their website CrossFit.com. There you can find workouts, video demonstrations of movements, pertinent health-related news and articles, and even healthy recipes!

You can also subscribe to CrossFit's YouTube channel to browse through the archive of helpful tips and insights into fitness!

CrossFit + Fitness:

In 2002, Greg Glassman summarized world class fitness in 100 words in a CrossFit Journal article.

...

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We are so excited to welcome new athletes to the gym this week to try us out! Thank you all in advance for spreading the word about our free week. Remember that they can come to any class all week! If they enjoy it, the next step is to sign up for our Fundamentals program. If your friend ends up signing up, you will get 5% off your monthly dues for the duration of their membership! Please ask a coach for more details!

I also hope those of you who took time off from social media last week enjoyed the extra time you had! I myself enjoyed lots of time with family this past week on vacation, and loved not having the temptation to check out and scroll aimlessly. I cut my screen time down by almost half! If you did the social media break, what was the best part for you?

Monday's Training:

With a partner:

10 rounds total (5 rounds each):

250m row

15 AbMat Sit-ups

10 Hand Release Push-ups

Complete one full round before...

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Free Week begins on Sunday with Yoga at 10am! Please bring your friends and family all week long to any class - absolutely free!

Friday's Training:

"BFF"

Teams of 2, AMRAP 25:

3-6-9-12-15....

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds

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Thursday's Training:

Strength:

Build to a heavy set of 5 Push Press

Metcon:

"Bar Rescue"

5 Rounds:

21 Deadlifts (115/85)

12 Push Press

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Wednesday's Training:

Buy-In:

750m Row

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

750m Row

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Tuesday's Training:

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

20 Alternating Dumbbell Snatches (50/35)

Rx+ 5 Bar Muscle Ups (sub for C2B) each round

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Today we began our week long social media break! I hope you are participating! I've been off of the apps for two days, and have almost stopped picking up my phone mindlessly, but it's a hard habit to break! It feels good though, and helps that I am on vacation with family this whole week, so I will be less likely to want to look at my phone anyways.

If you need to get in touch, please text me or email me at info@primalempowerment.com!

Monday's Training:

Strength:

Build to a heavy single Squat Clean

Metcon:

"Elizabeth"

21-15-9

Squat Cleans (135/95)

Ring Dips

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Hope everyone had a wonderful holiday!

Our class times are 9am, 12pm, and 4:30pm tomorrow!

Saturday 9:30am

Social Media break Sunday July 7 - Saturday July 13 - delete your apps! Set a screen time limit!

Friday's Training:

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of "Heavy Chief"

1 Round of "Heavy Chief":

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

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We are bringing back our Spotlight Athlete series this month, and we have chosen Avery Kantaria as our July athlete!

Avery started CrossFit in January with our Fundamentals program after coming to the gym with her sister Marilyn. Since joining she has been a consistent attendee of the noon and 4:30pm classes. She moves well, is a coachable athlete, and a positive presence in the gym.

Avery's biggest challenge since starting CrossFit has been getting used to a barbell, and her least favorite movement is the squat snatch (I don't blame her!). After coming to the gym for 6 months, she has noticed she has less tightness in her hips, and more confidence overall! She says her favorite part about coming to the gym is "The coaches are amazing, very helpful and encouraging! I've also met a lot of really cool people who are equally supportive and encouraging of a newcomer like myself!"

Thanks Avery for being a part of our community!

Wednesday's Training:

"Leg Work"

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30"/24")

15...

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We've got some exciting events planned this summer starting this month! Check it out on our Events page!

Tuesday's Training:

Strength:

Back Squat

3 sets of 6

Metcon:

"Sugar Daddy"

21-15-9

Deadlift (225/155)

400m run

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This week we are getting in some skill work, some strength work, and some tough (but fun) metcons. We will be closed on Thursday for the 4th of July, and will only have class at 9am, noon, and 4:30pm on Friday the 5th. We hope all of you who are traveling stay safe and have a ton of fun! And we hope everyone gets a chance to watch fireworks!

Don't forget to prep yourself for our social media break the following week! I'll be sharing tips this week on how to get through it and how to stay accountable!

Monday's Training:

Pistol Practice

EMOM x 8:

Primal: 8 Alternating Pistols (4 per leg)

Beast Mode: 4 Pistols standing on box (2 per leg)

Big Dawg: 4 Alternating Pistols sitting to box or 8 Air Squats

Metcon:

"Chutes & Ladders"

12 min AMRAP:

3 Wall Balls (20/14)

3 Burpees

6 Wall Balls

6 Burpees

9, 9, 12, 12 etc

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This isn't news - we are addicted to our phones. We check our Facebook, Instagram, Twitter, emails, and texts all day long. If you aren't closely monitoring it, it's extremely easy to be looking at a screen for many hours every day. People who design phones and apps know this, and they create ways to keep you on your screen and consuming as much as possible. We get a wonderful burst of dopamine every time we get a like or a comment, which encourages us to keep posting and scrolling hour after hour.

Arguably, most of the time we spend on our phone is used for looking at social media. Unless you are one of the rare people who aren't on FB or IG, you know what I'm saying is true. You can check how much time you spend on apps by using a Screen Time tracking app on your phone, and you can even set limits for how much you want to use it every day. I personally do this by limiting my social networking time to 1.5 hours per day, and try to stay under 3 hours of total screen time each day - but that is still a lot of time!

Not only is your time being sucked away, your physical...

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Tomorrow we will focus on working on a skill - handstands/handstand walks - as well as a core-focused workout. There may be movements that you are not as familiar with, or may have done before but not very frequently, so I'm including links to videos for you to refresh your memory.

Deadbugs - https://www.youtube.com/watch?v=24F6QwuPJ1E&t=6s

Low Bear Crawl - https://www.youtube.com/watch?v=IoIIC6gKXpg

Handstand Walk Progression https://www.youtube.com/watch?v=PWDN313DwsE

Press to Handstand https://www.youtube.com/watch?v=bwvfCR27czo

Please come and get a good "recovery" Thursday workout in!

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"The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength." CrossFit.com

Correctly performed Deadlifts are one of the most important exercises in the Crossfit Spectrum.

Correctly done they will help you to build massive strength in your posterior chain and you will need that for all your weightlifting. It is also the exercise that allows your body to move the most possible weight. But as will every heavy lift, progress and avoiding injury lies in great technique. Here are 5 tips to improve yours:

1. Before lifting heavy, warm up properly! Avoiding a warm up is an invitation for injury. Row, do Good mornings and Romanian Deadlifts with an empty bar....

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NUTRITION TIP TUESDAY:

EAT THE YOLKS.

The yolk is the part of the egg with all of the nutrition. Please stop following outdated nutrition guidelines that say eating egg yolks will raise your cholesterol and make you die. That just isn't true.

According to Lily Nichols, RD, eggs with the yolks are one of the most important foods for a pregnant woman to consume in order to grow and develop a super healthy baby! Check out her research article here.

Eggs are packed with choline, DHA, B-vitamins, Vitamins A, D, E, & K, protein & healthy fat. "Plus, eggs are a complete protein, providing all essential amino acids in a highly bioavailable form. One way to measure protein quality is by a ranking system called biological value and eggs top the list with a perfect score."

So, if you are looking to be an overall healthier person, buy some eggs - LOOK FOR "PASTURE RAISED" ON THE LABEL!

...

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From CrossFit.com

JILL BARKER MISREPRESENTS CROSSFIT INJURIES AND IGNORES FAKE INJURY DATA LAWSUIT

ByCrossFitJune 20, 2019

Note: CrossFit, Inc. sent the following corrective response to the Montreal Gazette on June 15, 2019, in response to Jill Barker’s June 11 article, “Are CrossFit Enthusiasts More Prone to Injury?” after the Gazette granted CrossFit the opportunity to respond. However, the Gazette refused to run our response as submitted, objecting to its length and responding:

If you would like to produce another version of this that does away with inflammatory language such as “misleading and irresponsible,” “misleading half truths” and “intellectually dishonest,” then we would consider publishing it.

...

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Don't forget to join us on Sunday for bowling at 3pm! We'll be at Pinarama on S. Dale Mabry. We love hanging out with you guys outside of the gym and we can put our functional fitness to good use!

Friday's Training:

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Wreck Bag Run (50/35)

30 Pull-ups

20 Burpee Box Jumps (24/20)

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# DAILY MINDSET

“Laziness, doesn’t get a vote.

Frustration, doesn’t get a vote.

Weakness, doesn’t get a vote.

Negativity, doesn’t get a vote.

Only you do.”

- Jocko Willink

The human condition is that we like to be comfortable.

And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy. It is a choice to be frustrated. It is a choice, to be weak.

When we can distinguish these emotions are controllables, we can acknowledge them when they arrive. And put them, where they belong. They do not get a vote in how we live our lives. Only we do.

Thursday's Training:

Class Divides Into 2 Teams:

3 Rounds:

Team 1: Row Calories (Team Score)

Team 2: 400 Meter Plate Run (45/25)

Teams switch when the team running the plate gets back.

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From the CrossFit Journal, an article written in September 2003 by Greg Glassman on CrossFit benchmark workouts:

Workout Design

The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”.

Though the process by which we engineer our workouts is largely rational, the finished product is often seemingly infused with qualities more commonly associated with art than exercise like symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best of workout design.

When everything goes right the finished product comes alive in a blend of elegance, simplicity, form, and impact. We are featuring six such workouts this month.

Benchmark Workouts

Our intent is two-fold in examining...

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In honor of Father's Day, here are some thoughts from CrossFit Games athlete Jason Khalipa on how CrossFit made him a better father: (https://morningchalkup.com/2019/06/14/how-crossfit-made-me-a-better-father/)

In 2006, when I was first introduced to CrossFit, I couldn’t imagine the impact it would have on my life.

My children and family are undoubtedly my number one priority and CrossFit and moving on a daily basis are the standards for me to perform at my best. I have seen an incredible impact on my fitness, my mindset, and my ability to show our children what “hard work” is.

Fitness should never inhibit what I want to do, or what my children want to do. You need some motivation to workout. This is a great one! Through training CrossFit on a daily basis for over a decade, it is clear that I will never have to worry about my children asking me to do something physical. Want to play tag, jump on the trampoline, or go on a bike ride? Absolutely, is the answer. This is one of...

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The Benefits of Lifting Weights for Women

https://birthfit.com/blog/2019/06/12/the-benefits-of-lifting-weights-for-women/

By Brooke Tompkins, BIRTHFIT Regional Director South Tampa

Women Lifting Heavy?

Until recent years women weren’t typically all about the barbells and squat racks. Even today, as weightlifting is becoming more normal for women, we are still surrounded by stereotypical ideas about what fitness should look like for us and we are faced with unrealistic ideas of how to achieve certain results. No matter your preference for exercising (yoga, pilates, zumba, running, HIIT, functional fitness, etc.), adding at least 2-3 strength training days to your routine will benefit your overall health and performance. Aside from heavy lifting benefiting your performance doing the things you love, it is also proving to help women reduce the risks of many health conditions, improve body composition, and prepare for everyday tasks and...

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We have the results of the "Bring Sexy Back" Challenge!!

The person who lost the most weight/inches is KAREN!

The person who had the biggest improvement on the tester is JULIA K.!

The person who earned the most points is BROOK!

They have all won the Cook Once, Eat All Week cookbook by Cassy Joy Garcia (my fave right now!) AND a gift card to SOHO Juice Company where they can enjoy some healthy treats on us :)

Everyone who participated and tracked your points proved they have the dedication needed to make lifestyle improvements! And many had results in just 30 days! We encourage all of you to continue your healthy habits and incorporate them into your routine and we bet you will continue to see positive results! Good work everyone!

Thursday's Training:

"Pharmacy"

5 rounds:

100' Walking Lunge

30 Abmat sit-ups

12 DB Power Cleans (50/35)

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BIRTHFIT Fitness Workshop this Saturday June 15 at 10:30am! There is something to learn about for all stages of motherhood:

BIRTHFIT is a movement. It’s about humans of all different sizes, shapes, races, and religion taking charge of their bodies and owning their decisions, while at the same time, holding space and supporting one another’s journeys.

BIRTHFIT is a lifestyle. We are continuously growing and evolving in each of our four pillars- fitness, nutrition, mindset, and connection. We are aware that the obstacle is the way and the magic is in the journey. Each of us makes a conscious effort to live in action around our values daily.

BIRTHFIT is an approach to conception, adoption, and birth. BIRTHFIT We challenge the status quo and ask the questions no one else asks. We read, research, experiment, and consolidate all the common sense, time-honored wisdom, and recent studies we can find and present that information to you through various education...

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Saturday's class will be at Bobby Hicks Pool at 9:30am. If you have never been there before, please arrive a few minutes early to complete their waiver and pay your $2 entrance fee. (there will not be childcare)

Please submit your total points to your coach before Tuesday 6/11!

I will be in California until Tuesday, so if you have any questions or concerns, please email me at info@primalempowerment.com!

I will do my best to post the workouts on our Facebook page each night :)

Friday's Training:

"Bring Sexy Back" Tester!

For Time:

Run 800m

Row 1000m

Run 800m

compare to 5/6

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YOU MADE IT!

30 days of improving your nutrition, your water intake, your sleep, and consistent exercise. I hope that even if you haven't tracked your scores this whole time, you at least kept all of this in mind on a daily basis. Going forward, I hope that you maintain your newly formed healthy habits from now on!

We are excited to hear about any changes that you've noticed over the month (positive or even negative). We will be taking measurements beginning tomorrow to compare to our initial weights/measurements last month. We will be completing the tester WOD on Friday. If you need to miss it, please make it up by Tuesday, June 11.

If you have pictures, please share them! Good job everyone! Treat yourselves to a "healthy-ish" treat from Sweet Soul!

Thursday's Training:

"Team Barbara"

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

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Hi Shawn, no need to skip tomorrow's workout :)

Wednesday's Training:

"Slap Happy"

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

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We know how hard it can be to get to the gym when you have kids, and that's why we are offering free childcare during our 9:00 am class Monday - Friday, and Saturdays at 9:30am (unless noted otherwise). Your children will be in an air conditioned room away from the workout space and loud music. Our childcare room has a viewing window for you to check in on them any time. They will be under the supervision of a childcare specialist at all times, so you can work out without worrying about what your kids may be getting into.

Please let any of your parent friends know that they can take advantage of this, and that they can let go of their excuses for not having time to work out because of their kids! They will be a more relaxed, patient parent after a great uninterrupted workout :)

Tuesday's Training:

Strength:

Hang Power Clean + Power Clean

Build to a heavy complex

Metcon:

"Power Ranger"

For Time:

15 Power Cleans (155/105) 


600 Meter Run

10 Power...

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THE 2020 CROSSFIT SANCTIONALS SEASON

Last August, CrossFit, Inc. announced its first sanctioned event, the Dubai CrossFit Championship: an inaugural step in boldly expanding the competitive CrossFit season to meet the explosive growth of CrossFit competitions around the globe.

Today, CrossFit, Inc. announces the 2020 CrossFit Sanctionals™ season.

The season will kick off in November 2019 with the much-anticipated CrossFit Filthy 150 in Dublin, Ireland, directly following the 2020 Reebok CrossFit Open in October 2019. The season will conclude in Mexico at the Mayan CrossFit Championship during the first weekend in July. The 2020 CrossFit Sanctionals™ season will span the globe: 28 events in 21 different countries on six continents. From November to the following October, a CrossFit-sanctioned event will take place nearly every weekend somewhere around the world.

As in 2019, top finishers at each CrossFit Sanctionals™ event will receive invitations to compete against National Champions and the top 20 Open finishers at the 2020 Reebok CrossFit Games in...

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From the Morning Chalk Up

There are only nine remaining CrossFit Games spots left to be determined, and six of them will be up for grabs this weekend at the Granite Games and CrossFit Lowlands Throwdown.

Time is running out if you’re an athlete still hoping to snag a spot, and the “who’s in and who’s out,” scenarios have been seemingly endless so far, but there are still some big names left without a ticket to Madison.

To help you navigate this weekend’s action here are some of the athletes and teams to keep your eye on who are still in the hunt for their place at the 2019 CrossFit Games.

Women to Watch

Granite Games: Rebecca Voigt Miller, Ehea Schuerch, Melissa Herman, Alison Scudds, Taylor Williamson and Andrea Nisler.

There are a ton of storylines to chew on at Granite, but none more significant than Rebecca Voigt Miller.

Voigt Miller is looking to qualify...

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There is one week left before the end of the "Bring Sexy Back" Challenge that we started on May 6! If you have been keeping up with your point system, good work! If you have fallen behind in tracking - that's ok! You can still win a prize based on your WOD performance and your measurements.

We will retest the Baseline WOD on Friday, June 7. You will have a few days afterwards to complete the workout and get your measurements taken. Then I will announce winners and give prizes on Wednesday, June 12.

Thank you to all of you who have participated and who have made improvements in your sleep, water, nutrition, and exercise routines!

Thursday's Training:

Strength:

Deficit Deadlift

Build to a heavy set of 3

Metcon:

"Joker"

For Time:

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

Toes to Bar

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

Deadlifts (225/155)

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On May 17, 2019, CrossFit, Inc. sent a letter to the Orthopaedic Journal of Sports Medicine (OJSM) requesting the retraction of a recently published paper, “Likelihood of Injury and Medical Care Between CrossFit and Traditional Weightlifting Participants.” The letter states that the paper should be retracted because it “is beset with scientific error, cites retracted studies that contained fabricated data and inaccurately cites other studies concerning our CrossFit® brand.”

The study’s abstract and stated purpose were as follows:

CrossFit is a popular weightlifting sport, with participants who report significant improvements in physical health; however, others argue that CrossFit exposes participants to an increased risk and severity of injury. We address this through a retrospective cohort study.

The purpose of this study was to compare the likelihood of self-reported injury and severity in CrossFit and traditional weightlifting in the previous 2 years. We hypothesized that CrossFit...

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Thank you to everyone who did Murph with us this Saturday and kept our annual tradition alive. I hope you had a refreshing and relaxing long weekend!

If you did Murph this weekend, chances are you are feeling the effects - sore shoulders, biceps, hips, and legs. We are going to ease back into training this week with a body weight workout tomorrow.

Here is a thought to get you started into the week:

# DAILY MINDSET

“The best way to predict the future is to create it.” - Peter Drucker

We talk often of disregarding the leaderboards.

To disregard what the competitor to the left and right are doing.

To focus on our game - our approach - our strategy. To be the Racehorse.

The reason behind - to master, with complete ownership, ourselves.

We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset.

We can...

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Memorial Day

Memorial Day is an American holiday, observed on the last Monday of May, honoring the men and women who died while serving in the U.S. military. Memorial Day 2019 occurs on Monday, May 27.

Originally known as Decoration Day, it originated in the years following the Civil War and became an official federal holiday in 1971. Many Americans observe Memorial Day by visiting cemeteries or memorials, holding family gatherings and participating in parades. Unofficially, it marks the beginning of the summer season.

We will be closed on Monday, May 27 in observance of Memorial Day. Have a safe weekend!

Friday's Training:

"Sandy Ropes"

With a partner:

25 min AMRAP:

50' Sandbag Carry

20 Alternating DB Snatches (50/35)

50' Sandbag Carry

2 Rope Climbs

One athlete completes a full round at a time.

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High Quality Meat!

You need it! But it can be challenging to find at affordable prices! I have resources for you:

1. Fresh Family Goods - co-op, gets local meat and produce

They deliver to the gym, the pricing and list of what they carry is at the gym next to the microwave!

2. Sprouts/Trader Joe's/ Publix - look for sales, limited options, typically more expensive

3. Farmer's markets:

Hyde Park Market - 1st Sunday of every month 10-3 in Hyde Park Village

Seminole Heights market - 2nd Sunday 10-2pm - the location changes so just make sure you look it up

Downtown St. Pete - every Saturday morning

4. US Wellness Meats - online ordering, wide selection of meat and organ meats

5. Butcher Box - subscription service, $129 per month, 8-12 pounds of different meat is delivered to your door monthly

6. Strauss Direct - CrossFit Box, use code GETFIT40 for 40% off!...

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Upcoming Events:

  • Saturday 5/25 - Memorial Day "Murph" at 9:30am - Bring a Friend!
  • Monday 5/27 - Memorial Day - CLOSED
  • Friday 5/31 - Ladies Book Club at Remedy 7:30pm
  • Saturday 6/8 - Swim WOD at Bobby Hicks Pool 9:30am

Wednesday's Training:

Strength:

Hang Squat Clean

Build to a heavy single

Metcon:

"Dirt Nap"

3 rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Burpees over the Barbell

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Strict Pull-ups Before Kipping

blog post taken from http://blog.thewodlife.com.au/greg-glassman-says-strict-pull-ups-come-kipping/

If you start a conversation about functional fitness, one specific debate is almost certain to happen: kipping pull-ups. Are they real pull-ups? Many disagree on the answer. Are they dangerous for shoulder health? Are there even any benefits to your fitness? The questions go on, but it turns out the CEO himself, Greg Glassman, once shared his stance on kipping pull-ups.

In an interview with Lewis Howes posted on YouTube back in 2016, Howes asked if Glassman had any regrets about the way he had built up the sport. Glassman’s answer? If he were to do it all over again, he would devalue the kipping pull-up. Furthermore, he said trying to do kipping pull-ups when you can’t do...

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This weekend was a busy one for CrossFit athletes and fans, as there were three Sanctional events - the Rogue Invitational, Down Under CrossFit Championship, & Brazil CrossFit Championship.

You can check out all of the events and results at their various websites-

http://brazilcrossfitchampionship.com/

https://www.roguefitness.com/invitational#/about

https://ducfchamp.com/

The Rogue Invitational definitely had the most well-known athletes, with most of the 20 individual males and females already having qualified before this event. There was also a Legends division with former CrossFit Games winners and veteran athletes like Becca Voigt, Dan Bailey, and Chris Spealler to name a few. It was fun to watch some of our old favorites back on the competition floor.

Do you guys watch the CrossFit Sanctional events? Confused about the CrossFit Games season (you aren't alone). You can learn more at games.crossfit.com.

Monday's Training:

Strength:

Pause Front Squats

Build to a heavy double

Metcon:

"After...

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Hello fellow Bring Sexy Back challengers!

It's been 10 days since we started tracking our nutrition, water intake, sleep, and exercise on a daily basis. I wanted to check in to see how it's going. By now you should hopefully be past any symptoms you may have started noticing when first eliminating certain foods from your diet (such as fatigue, digestive issues, headaches, etc.). I hope you have found a rhythm to your days so that the "challenge" is becoming more manageable.

If for some reason you are struggling, please talk to your coach or to me about what's going on and we can try to help you figure out what's holding you back!

Here are some tips if you are invited to any parties or social situations in which you will be tempted by lots of non-healthy foods:

Plan, plan, plan, and take a no excuses approach.

Some tactics are:

1. Eat before you go

2. Bring a compliant appetizer/dish to share

3. Soda water looks remarkably like a cocktail

4. Focus on the socialization and not what is in your hand or your...

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Thanks for celebrating Jared's birthday with us today!

Don't forget to invite your friends to do "Murph" with you next weekend on Saturday, May 25. All are welcome!

We will have Yoga this Sunday, May 19 at 10am!

Thursday's Training:

Skill:

Toes to Bar Practice:

12min Cap

Rx+: 5 Rds: 30DUs/12TTB

Rx: Accumulate 60 TTB

Sx: Accumulate 60 Knee to Chest/ Leg Lifts

Metcon:

"Freddy Krueger"

21-15-9

Kettlebell Swings (70/53)

Burpees

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Tomorrow is Jared's birthday! We will celebrate him being another year older and in the Masters division with a heavy Power Clean and a short workout (you know Jared doesn't like to breathe heavy).

Jared is a man of many CrossFit shirts, a fan of James "OPT" Fitzgerald and Josh Bridges, and a one time dinner companion of CrossFit founder Greg Glassman (all fun facts). He started the gym in his carport because he thought he could run a fitness business better than the previously established CrossFit gyms in Tampa (this stubbornness actually panned out somehow). He is a lover of finance and shorting the stock market and will bet the "don't pass line"when you play Craps with him (so nobody likes him at the table).

But seriously, I may be biased in writing this but Jared has a passion in life that is contagious. He easily embodies the role of leader which many of us feel unnatural in (myself included). He is the reason I left my career in social work to pursue CrossFit as a coach and then gym owner, and challenges me to be my best in fitness and in my responsibilities....

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# DAILY MINDSET

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to fail.

We’re going to fall flat on our face.

We’re going to embarrass ourselves.

It’s part of the way. It’s guaranteed.

But if we promise ourselves one thing, everything changes.

To promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. And to identify the skills and knowledge required to take us there. When we turn inward, it’s the promise to find a reason to overcome. Because it’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it.

We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

We don’t get better when it’s easy.

And we know we don’t get better when we win.

We get better,...

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WHOLE30 101: IS THIS NORMAL? (A GUIDE TO WHOLE30 “SYMPTOMS”)

27 June, 2016

“I’m on Day 6 and I’ve been throwing up all day. Is this normal?”

“It’s Day 16, and my sinuses are so clogged, I can barely breathe. Is this normal?”

“I’m on Day 22; I am having the worst hair day, and I got a flat tire on the way to work. Is this normal?”

Okay, maybe that last one sounds far-fetched, but we hear questions like this on social media and the Whole30 forum all the time. You do the Whole30, experience some unpleasant symptoms along the way, and assume they’re Whole30-related. But still… they’re not exactly what we outlined in our Whole30 Timeline (page 32 in The Whole30), so you hit us up on Facebook, Instagram, Twitter, or Snapchat to see if it’s a common occurrence on the program.

Of course, we’re not doctors, and we can’t accurately medically diagnose your symptoms in 140 characters or less. But there’s one thing you...

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A new recipe/meal planning book has just been released from a real food blogger I follow and really like, Cassy Joy Garcia. Check out the description below, and consider purchasing if you are someone who struggles to eat well throughout the week because cooking is just so tiring!

Here is the book on Amazon

Cook Once, Eat All Week is a revolutionary way to get a delicious, healthy, and affordable dinner on the table FAST. Author Cassy Joy Garcia will walk you through this tried-and-true method and show you how batch-cooking a few basic components can give you an entire week’s worth of dinners with minimal time and effort.

Have you ever tried a meal prep plan before and gotten so excited about having your cooking for the week done ahead of time, only to find yourself totally exhausted after a full day in the kitchen, shocked by your grocery bill, and tired of the same leftovers by Tuesday?...

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Pelvic Floor Dysfunction and what you can do about it!

Have you ever leaked when doing double unders?

What would you say if I told you that you are definitely not alone?

In fact, over 70% of women leak with double unders!

What if I also told you that it is not normal?!

In this workshop, we are going to discuss the WHAT is incontinence, WHY it happens, WHO it happens with, and HOW the heck to stop it!

Grab a friend and don't miss out!

Come on Saturday at 11am to hear Dr. Kaylee Simmerman, a pelvic floor physical therapist give us tips and tricks on how to help and prevent stress incontinence associated with exercise!

Thursday's Training:

"The Bell of the Ball"

3 Rounds

400m Run

24 Wall Balls (20/14)

16 Dumbbell Box Step-ups (50/35) (24"/20")

(Use 1 Dumbbell or 1 Kettlebell)

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Now that we have started the "Bring Sexy Back" challenge and you have a few days under your belt, you may want to start thinking about getting your family and kids to get on the same page as you when it comes to healthy food choices.

I know some of you may immediately think, "there's no way my kid will give up (insert favorite snack here)" but honestly, if they are a kid living under your roof and you're the one doing the grocery shopping and making all of the food, do they really have a choice?

We may find it's easier to just give in to your kid's demands when it comes to food for a couple of reasons - we're too stressed/tired to fight them and/or you give them food you know they will eat, even if it is not the healthiest option.

I won't sit here and tell you that getting your kids to eat meat and vegetables for every meal is going to be easy, but it is possible! Kids should eat the same as we do, in fact it's even more critical for them to get the best nutrition they can while they are still growing. Plus it will mean less work for you since you won't have to...

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Another CrossFit health success story, taken from the Morning Chalk Up:

Part One: My old normal

It was June 2017. I was 242 pounds at 6 feet, over 30% body fat, 36 waist, XL shirts and my cholesterol was consistently over 254. I had headaches weekly and stomach issues that doctors couldn’t figure out. I was always tired, always. I’d come home from work, eat, sleep and start my day over. I had no energy for anything else. My six-year-old son began sports and I couldn’t keep up. I was on a path of health destruction.

One of my best friends, Robert, kept inviting me to work out with him. I’d always say yes, but never show up. The reality was that I was too busy with life. My job was extremely demanding. I had two kids and a wife that also needed my attention and time. I just didn’t have time to workout. It was going to be too much strain on my ability to manage work and family time.

...

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Tomorrow we will be doing our Bring Sexy Back challenge WOD. We will use the results as one of our measurements for progress in the challenge. Make sure you record your score somewhere so you can reference it again in 30 days.

We will also be starting to take measurements tomorrow which will also be recorded. If you would like to take pictures at the start of the challenge to compare them to later pictures, you can do that on your own. I think that it can be an important tool to see progress as the scale doesn't always give us a full picture of the changes we've made.

I've sent all of the challenge participants an email with detailed information on the challenge, if you did not receive it please let me know.

Tomorrow you should begin tracking your nutrition, sleep, water, and exercise. I find using MyFitnessPal or a Google Spreadsheet is best!

Please let myself or your coach know if you have any questions!

Monday's Training:

"Bring Sexy Back"

For Time:

Run 800m

Row 1000m

Run 800m

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Thursday's Training:

AMRAP 20

Calorie Row 40/30

20 Abmat Situps

15 Russian Kettlebell Swings (70/53)

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Wednesday's Training:

Strength:

Squat Snatch

4 sets of 2, increase weight over sets

70-80% of 1 RM or heavier than last week

Metcon:

4 Rounds:

80 Double Unders

20 Goblet Squats 53/35 (KB)

200ft 1-Arm Waiter Carry 53/35 (KB) (100/arm)

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Just a reminder about the Body Fat Test on Saturday 9-11am (use the code 1Test if you want to purchase the one time session) SIGN UP!

What You'll See:

  • Your fat & fat free body mass
  • How much fat you need to lose to reach your goals
  • Calories you burn each day

    without exercising

  • Calories you burn from

    different exercises

  • Where you compare on a scale of

    age & gender

  • Your history if you've tested

    with us before.

Q: Is the tank water clean and warm?

A: The water is continuously filtered and balanced, remaining at around 90°F.

Q: How do I prepare?

A: Get ready to get wet! Don't eat a big meal 2 hours before, use the bathroom and shower before if you can. Bring swim wear.

THERE ARE ONLY A FEW SPOTS LEFT!...

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Thanks to everyone who came to our picnic this Saturday! We loved celebrating our anniversary with each of you!

We're closing out April this week and getting closer to summer. This is a great time to assess your fitness goals and decide how you can move closer to them, or maybe change them up if you're heading in a different direction now. Be honest with yourself, have you been practicing? Is there a smaller goal you can achieve rather than a lofty one?

Speaking of goals, our Bring Sexy Back challenge will help you work on goals related to nutrition, sleep, water intake, and exercise. We will chat all about this on Saturday, May 4 at 11am. If you want to do improve in any of these categories, then this challenge is for you!

Monday's Training:

Strength:

Back Squat

4 sets of 5 reps, increase weight over sets

Use 70-85% of 1 RM OR Heavier than last week

Metcon:

"Run Grace, Run!"

3 rounds:

10 Clean & Jerks (135/95)

400m run

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Don't forget about our Primal Family Picnic this Saturday at noon! Come to Picnic Island, shelter 610, and hang out with us! Please bring a dish or drinks to share, your family and friends, and even your dog! We can't wait to celebrate with you!!

Friday's Training:

Skill:

Toes to Bar practice

12 min cap:

Primal: 5 rounds of 30 Double Unders + 10 Toes to Bar

Beast Mode: Accumulate 50 Toes to Bar

Big Dawg: Accumulate 50 Knee Raises/ Knee to Chest (with good kipping technique)

Metcon:

12min AMRAP:

15 SDHP 95/65

15 Box Jumps 24/20

200m Run

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Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Thursday's Training:

"The Chief"

5 Rounds:

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

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In addition to getting high quality sleep (see yesterday's post), another way to succeed in your health and fitness goals is to make sure you are properly hydrating!

Hydration is another topic that people generally don’t take seriously and has a huge impact on our performance/every day well being.

Water has the following roles in the body:

  • delivers oxygen to cells
  • transports nutrients
  • cushions joints & bones
  • absorbs shocks to joints & organs
  • regulates body temperature
  • removes waste
  • flushes toxins
  • empowers healing process

We recommend drinking water and lots of it. The formula for minimum, daily hydration (not inclusive of training) is as follows: ½ body weight in ounces.

So, if I weight 200 lbs., at a minimum, I should drink 100 oz. of water every day without exercise.

For every hour of exercise add another 20 ounces of water to your daily intake.

Therefore, if I weigh 200 lbs. and work out for an hour on any given day I should consume at least 120 oz.

100...

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Nutrition and exercise get a lot of attention these days in the health and fitness world, but there is another majorly important aspect of your lifestyle that can make or break your health - that's SLEEP!

Here is an oldie but goodie article about improving your sleep habits which will in turn improve your life!

Hey everyone! Below are my tried and true methods of sleeping soundly through the night! Give them a try and let us know how they work for you!

1) Set a bedtime-

I can’t express enough how setting a bedtime for myself was a game changer in my ability to fall and stay asleep each night. I used to be someone who would make my way to bed when I started to feel tired which led to me sleeping in later the next morning. This cycle ended up leading to later evenings and several snoozes on my alarm clock the following morning. Lack of good night’s sleep for me resulted in a chaotic morning, crankiness by early afternoon, and lack of motivation and energy by the evening time. The solution-...

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We are kicking off a summer Nutrition Challenge beginning on Monday, May 6! This "Bring Sexy Back" Challenge will last 30 days and will include not only nutrition, but other lifestyle factors like sleep, exercise, water intake, and mobility/recovery.

As usual we will have multiple ways to measure your progress including a baseline WOD, body measurements, weight, and this time we will include your body fat percentage from the Body Fat Test truck that is coming on Saturday May 4th. Use the code "1Test" to sign up for just one session, or you can buy two for a test/retest. Here is the link to sign up.

We will be holding an info session on Saturday, May 4 at 11am to go over each aspect of the challenge from how you earn points, to teams, to what you can/cannot eat during the 30 day period.

Please sign up at the gym if you would like to participate! The cost is $25 and you...

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If you are celebrating Easter this weekend, I hope you have a wonderful holiday! We will have our usual schedule.

On Saturday we will be honoring the recently lost CrossFit Games athlete, Becky Conzelman, who passed away after suffering a brain aneurysm at the age of 47.

Conzelman competed at the CrossFit Games five times in total. After picking up the sport in 2009, the former professional cyclist wasted no time making a name for herself. After claiming her first ever Regional title in 2011, Conzelman went on to finish 14th at the CrossFit Games a year later.

She is also the co-founder of the CrossFit affiliate Faith RXD, a box which combines the Christian faith with fitness.

Please come on Saturday to celebrate her life and achievements in the CrossFit community.

Friday's Training:

Strength:

Build to a heavy single squat clean & jerk

Metcon:

For Time:

42-30-18

Wall Balls (20/14)

Calorie Row

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Yours truly is making my debut at the 5 and 6am classes tomorrow so set your alarms for that early bird time. We'll certainly be catching worms!

We're going to practice Handstand push-ups and progressions for them tomorrow before our workout, so this is a perfect opportunity to challenge yourself and work towards your goals.

Also, I enjoy iced americanos, no cream no sugar :)

Thursday's Training:

Skill:

10 min EMOM:

Primal: 3-6 HSPU

Beast Mode: 3-6 HSPU to abmat or plate

Big Dawg: 3-6 Box Pike Push-up/negatives

Metcon:

For Time:

50-40-30-20-10

Double Unders

5-4-3-2-1

Snatch (155/105)

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Wednesday's Training:

Strength:

Build to a heavy single Squat Snatch

Metcon:

21 Cal Row Buy in,

then

3 Rounds:

25ft. Goblet Lunge (53/35)

20 Pull-ups

200m Med Ball Run (20/14)

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Body Fat Test of Southwest FL is coming to the gym on Saturday, May 4 from 9-11am! You'll need to reserve a spot by following the event link:

Body Fat Test

Use the promo code "1Test" before checkout to purchase a single session. You'll need to bring a bathing suit and towel and you will be fully submerged for the test. You will get a packet of information containing your lean body mass, and body fat percentage.

This is important information to find out and this is the most accurate way to get the info! We will be kicking off a nutrition challenge in May, so you will want to have a baseline!

Tuesday's Training:

Strength:

Back Squat

3 sets of 5, use same weight across

Metcon:

12 min AMRAP:

10 Hang Power Cleans (155/105)

10 Bar Facing Burpees

10 Toes to Bar

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Thank you to everyone who brought a friend or attended our Free Week! We'd love to follow up with you if you have any questions on how to get started! Please email me info@primalempowerment.com!

April 15th - Tax Day! But more importantly, Maisie's 2nd Birthday! To celebrate, we will be doing some of her favorite movements (or upgraded versions of her faves).

Monday's Training:

"Maisie's Terrible Twos"

22 min AMRAP:

2 Muscle Ups

22 KB Swings (53/35)

22 Box Jump Overs (24/20)

2 Wall Walks

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If this is your first week of CrossFit, then welcome! Now you know why so many people who do CrossFit can't stop talking about it! CrossFit takes constantly varied, functional movements to be performed them at high intensity. That being said, there are many complicated movements in CrossFit that are difficult to grasp for many people when they are first starting.

That's why we offer our Fundamentals program. The six sessions are scheduled based on your availability, and can be shared between two people. You will work with one of our Level 2 CrossFit trainers to learn the foundational movements we do, from gymnastics to weightlifting. After you complete the six sessions you can join the group classes, and our coaches will continue to assist you in modifying workouts as needed! Ask a coach about signing up!

Friday's Training:

"Tip Toe"

RX:

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

200m Run

Toes to Bar

Box Jumps (24/20)

Scaled:

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

200m Run

Ab Mat Sit-ups

Box Step Ups

25 minute timecap

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Thursday's Training:

With a partner:

AMRAP 20:

7 Deadlifts (185/135)

7 Lateral Burpees over the bar

200 Meter Row

One partner completes a complete round at a time.

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What is CrossFit? CrossFit's goal is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

Wednesday's Training:

Strength:

Build to heavy set of 3 Front Squat

Metcon:

"Heartbreak Kid"

RX:

3 rounds:

10 Front Squats (165/115)

20 Chest to Bar Pull-ups

50 Double Unders

Scaled:

3 rounds:

10 Goblet Squats (53/35)

20 Jumping Pull-ups

75 Single Unders

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Thank you to all of you who came to class today or brought a friend for the first time! We love hosting our Free Week because it gives people a chance to try CrossFit without feeling like they are the only new people! It can definitely be intimidating to some people to walk into the gym, so we try to level the playing field.

The people who need CrossFit the most are those who are sedentary and have chronic health conditions. If you know someone who fits this description, please ask them to try a class with you. Or to just come watch a class. We can modify any workout for any skill level!

“The needs of our olympic athletes and grandparents differ by degree, not kind.” That is to say, everyone needs to perform an intelligently selected variety of functional movements at a level of intensity appropriate for that individual. Everyone needs to eat food that sustains, rather than harms, the body. This is the pursuit of fitness, and the ability to maintain that fitness throughout your life is a defining measure of health. CrossFit.com

...

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The CrossFit Total is a benchmark workout first published to the CrossFit Journal in 2006. Read this article from Mark Rippetoe, CrossFit and fitness OG. Here are some of his tips:

1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

It was even an event in the 2018 CrossFit Games. You can see how you...

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From Beautycounter

Our Mission: To get safer products into the hands of everyone.

Decades of studies indicate that serious health issues (including but not limited to asthma, cancer, and infertility) are on the rise and are due in some part to our ongoing exposure to toxic chemicals—whether it's in the shower, on our commute, while we eat lunch at a local restaurant, or when we clean our kitchens at home.

There are more than 80,000 chemicals on the market today. Many don't have any safety data. This is particularly true of those used in the skin care and beauty industry.

What's worse is that the Food and Drug Administration (the agency that regulates cosmetics in the United States) does not have the authority to remove harmful ingredients from the products we put on our bodies and on our kids' bodies every single day, day after day.

It's Time for a Change

The United...

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# DAILY MINDSET

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Zaglar

It’s not uncommon for one to view soldiers as “robots”.

As in, viewing them as emotionless beings, carrying out the mission at all costs. Unwavering through any circumstance. Like a machine.

This is, of course, not the case. Instead, the soldier operates on a specific set of unconscious behaviors. Behaviors built through rigorous training, repeated countless times over. So much that, they’ve become automatic habits. He or she doesn’t even need to think about them. They just happen.

We all have “things” about ourselves that we convince ourselves we can’t change. Sometimes they’ll show in justifications such as, “That’s just how I am”, or, “I don’t do well in those situations”.

The missing link is our discipline here. We can apply the same tools we use in training double-unders to anything else. Identification, and disciplined training.

We can train ourselves not...

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# DAILY MINDSET

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?

When we were cut off on the road by another car, what did we say to ourselves?

When the gossip arrived in the locker room, what did we first think?

If our thoughts become actions, this must be where we start.

_______________________________________________________

"The Pursuit of Excellence", by Ben Bergeron

From my early days as an affiliate owner, I have been driven by the adage that the “blind and relentless...

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Founder of CrossFit, Greg Glassman, reflects on the journey CrossFit has been on and where it is going as a health movement as the focus moves away from the elite athletes and the Games. I love hearing Greg speak, so do yourself a favor and check out the interview above.

Monday's Training:

Strength:

Build a moderate 3 Position Squat Snatch complex

Metcon:

"Snake Bite"

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

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Come help us clean up S. Manhattan Ave for an hour before class this Saturday at 8:30am. Supplies will be provided!

Stay after class for our Primal Team Open Awards Ceremony at 10:30am! We will be awarding the winning team as well as certain individuals who went above and beyond this Open season :)

Do you spend any time with a foam roller? This editor took a foam rolling class and this is what she learned:

"He explains that foam rolling is a form of self-myofascial release, "which is basically a form of self-massage." Fascia is the thin tissue that connects our muscles—kind of like the glue that holds the insides of our body together. Just like a massage, foam rolling helps break up knots in this tissue and release tension.

There's a decent amount of research out there on self-myofascial release that suggests it has positive effects ranging from increased flexibility to enhanced recovery. But...

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“The goal in your pull-up work is 'more.' You want, you need, more pull-ups. The more you can do, the stronger you become. Muscular endurance, absolute strength, relative strength—whatever you want to define and measure gets better. Every personal-best pull-up is an event worthy of celebration. You’re going to live to be 100, but you’ll not get that many pull-ups, so treat the new ones like birthdays.” —Greg Glassman

"The integration of strength and balance gives the handstand push-up an athletic edge that brings this movement to at least peer status with even the heaviest of presses – whether bench, overhead, or jerk. Twenty handstand push-ups in the middle of the room or on parallel bars becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements."

Thursday's Training:

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups

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A Redemptive Road with CrossFit (CrossFit is all about making lives better, here is one unusual story - from the Morning Chalk Up)

Some backstory.

Damian Arguello is currently serving a life sentence at Limon Correctional Facility, a men’s maximum-security prison outside Denver, CO. One day he picked up a copy of Muscle & Fitness magazine and read about the Filthy Fifty. He gave it a go and loved it. He started to read what he could about CrossFit and tried to get other inmates to do the WODs with him.

And then?

More and more men joined Arguello’s workouts and it evolved into Redemption Road CrossFit with classes three times a week for upward of 30 other prisoners. In April, the core group of 10 men attended CrossFit Inc.’s first seminar at a prison.

How'd they do that?

In late October 2017, Denver Police Sgt. Aaron Brill emailed CrossFit’s Training Department asking about...

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The 2019 CrossFit Games Open is over!!! Well, for now it is. Rumor has it there will be another Open this year in October, which will shift the start of the Games season in which the Santionals will follow. The Games will still take place in August this year. Either way, this Open is done and we are soooo proud of everyone who participated this year in our Primal Team Open!!!

The Spirit was super high this season, with multiple teams dressing up each week, cheering each other on, volunteering to help judge others, and just overall high enthusiasm. The winning team will be announced this weekend, along with several other prizes on Saturday at 10:30am, so stick around after class for us to honor you guys!

Tuesday's Training:

Strength:

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

*Build to a Moderate Complex*

Metcon:

For Time:

25-20-15-10-5

Power Snatch (75/55)

Toes to Bar

Burpees

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J-Gator here. I hope you had a great weekend. Not much to say, so here is cat fail videos...

https://www.youtube.com/watch?v=F5nJrRHkHyY

WOD;

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

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19.5 - RX

33-27-21-15-9

Thrusters (95/65)

Chest to Bar Pull-ups

19.5 - Scaled

33-27-21-15-9

Thrusters (64/45)

Jumping Pull-ups

Full workout description and standards

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We will be offering a Free Week of Fitness April 7- April 13.

If you haven't been with us for one of our free weeks, we allow all new athletes to work out at any of our classes all week long. This includes Yoga, Kids Class (Mon & Wed at 5:30pm), and CrossFit classes. This is a perfect opportunity to invite any friends or family members that may be interested in trying a new fitness routine, who need to make a lifestyle change to improve their health, or simply want to lift heavy weights and put them down.

If you bring a new person in during our free week and they sign up for Fundamentals, we will give you a sweet thank you gift. If they end up joining the gym, we will give you 5% off your membership dues for the lifetime of their membership.

You guys are our biggest support and we appreciate each and every one of you telling your friends about us,

Thursday's Training:

Our Last Goat Day!

On the Minute x 20

Odd: Movement 1

Even: Movement 2

(hint: do not do thrusters tomorrow)

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BASIC BENCH PRESS TECHNIQUE

  • Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
  • Grab the bar. Place your pinky on the Knurl (ring) marks of your bar. Hold the bar in the base of your palm with straight wrists and a full grip.
  • Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
  • Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
  • Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.

ARCH YOUR BACK

Bench Press with your lower back arched. Lie on the bench with a natural arch in your lower back. The same arch your lower back shows when you stand. I should be able to slide my flat hand between the bench and your lower back. Arching your lower back also helps to keep your chest up.

USE YOUR...

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Man, vacations are fun! But you can easily start to get off your normal routine and away from good nutrition while you are out and about. When I first started CrossFit and getting into ancestral health and nutrition, I was very strict about what I ate. I avoided certain foods that I knew caused problems for me or that I knew were not "healthy". After improving my health and leaning out and a few years of being strict, I realized that I could afford to go off my nutrition plan once in awhile in order to have the full experience when traveling, or simply when I wanted to.

This weekend Jared and I were in Chicago. We did a lot of walking around and sightseeing, and we love to experience the places we visit through the food and drink they are known for. We made sure to try Chicago deep dish pizza and a Chicago style polish sausage. We stopped at an old school deli for a pastrami sandwich and an authentic Italian steakhouse. We also ate some really nice Japanese cuisine and visited a restaurant owned by a Top Chef winner. Today as we traveled back home, we made "healthier"...

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Choose your own adventure tomorrow with another Goat Day!

Join me and Maisie at Armature Works tomorrow evening at 5:30 to celebrate my birthday :)

20 min EMOM:

Even: movement 1

Odd: movement 2

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On Thursday I will turn 33 years old! To celebrate we'll be doing the workout below, and meeting up at Armature Works Thursday night at 5:30pm on the front lawn for a couple of drinks! Please join me!

Wednesday's Training:

Buy-in: 400m MB run (20/14)

Then

33 Deadlifts (135/95)

33 MB Sit-ups

33 Squat Cleans (135/95)

33 Box Jumps

33 Bar Facing Burpees

Then

Cash-out: 400m MB Run

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Tuesday's Training:

Strength:

Build to a heavy set of 5 Back Squat

Metcon:

"Jacquelyn"

For Time:

1000m Row

50 Wall Balls (20/14)

30 Toes to Bar

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What is CBD?

CBD is short for cannabidiol oil, which is derived from the cannabis plant. In a nutshell, CBD oil or hemp oil contains the benefits of the cannabis plant without the potential drawbacks of psychoactive compounds typically found from inhalation or other methods of consumption.

Benefits of CBD:

  • Reducing anxiety and depression
  • Relieving pain
  • Fights bacteria
  • Reduces inflammation
  • Improves skin conditions

It's also been shown to help symptoms of epilepsy, mental health disorders, heart health and potentially cancer.

To read a more in depth explanation check out this article.

Why Proleve?:

"At Proleve, we are committed to bringing our customers the highest grade organic CBD products available, so that they can enjoy all of the natural benefits of hemp, worry-free.

In a market that is muddled with questionable products, we bring you 100% organic, USA made CBD products that you can trust....

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Open Workout 19.3:

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Men RX:50-lb. dumbbell, 24-in. box

Women RX: 35-lb. dummbell, 20-in. box

See scorecard for scaled/masters standards

Time cap: 10 minutes

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Visit sustainabledish.com 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...

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Watch Rich Froning beat his score on 19.2 from 2016, but also finish first out of everyone in the Open! He's still fun to watch.

#DAILY MINDSET:

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness.

The man quoted above is known to have changed the face of American literature.

But despite Kurt Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others stopped, he kept writing. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK. It’s part of the way.

Wednesday's Training:

Strength:

Build to a heavy single Overhead Squat

Metcon:

"Pins and Needles"

12 min AMRAP:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts...

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Come to our coffee meet-up on Sunday at 11am at Kahwa to chat all things CrossFit!

If you like to nerd out on some statistics/graphs check out this Workout Analysis of 19.1:

https://games.crossfit.com/article/191-workout-analysis/open

Read this opinion article on why Greg Glassman's CrossFit Games shake up might actually pay off (as hard as it is to see right now)

"Coach Glassman knows one of the meaningful ways to do any of that is to separate the brand of the CrossFit Games from the brand of CrossFit…It might piss a lot of people off in the short term. But that doesn’t mean it isn’t worth doing."

https://morningchalkup.com/2019/03/02/why-glassmans-games-gambit-might-pay-off-opinion/

Check out what this gym is Orlando is doing for wheelchair bound adaptive athletes! We...

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Don't forget to get 19.2 done by tomorrow night! If you're registered for the Open on games.crossfit.com make sure to post your score by 8pm tomorrow.

# DAILY MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.

What if they have 100 coins. Probably not.

What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as “rich”.

We know it wasn’t *just* the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say “yes” to the question without it.

We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash...

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Open Workout 19.2 is...almost a repeat!

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 lb.

Stop at 20 minutes.

RX women (85, 115, 145, 175, 205)

For scaled weights/movements and standards go to games.crossfit.com

Scorecard

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## DAILY MINDSET

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting - yes - but more often that not, when we look back, the real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations, the lessons learned… the early mornings and late nights.

The blood, the sweat, the tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.

But the fulfillment - the true, ever lasting feeling of joy, often comes from the quality of our struggle over every obstacle along the way. The relationships we build with others through the process. The journey.

Thursday's Training:

Goat Day

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

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Daily Mindset:

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

From a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society, that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.

Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to dismiss achievements to factors we can’t control. To say it is by chance. It’s harder, to see that he just simply worked his ass off.

When we recognize that it was just a different level of true grit, true hard work through near-unbearable adversity… we too, can see our potential in whatever we choose to pursue.

Greatness is not by chance. It is by choice.

Wednesday's Training:

Strength:

Build to a moderate 3 Position Snatch complex

Metcon:

"Overhaul"

For Time:

50 Box Jump Overs (24/20)

40...

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“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of “success” is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.

Or we can view days as opportunities.

Let’s choose the latter, as we know in how different those trajectories will be.

Check out The Daily Stoic by Ryan Holiday:

Why have history's greatest minds—from George Washington to Frederick the Great to Ralph Waldo Emerson, along with today's top performers from Super Bowl-winning football coaches to CEOs and celebrities—embraced the wisdom of the ancient Stoics? Because they realize that the most valuable wisdom is timeless and that philosophy is for living a better life, not a classroom exercise.

...

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If you have not completed 19.1, please do so at some point tomorrow. If you have registered for the Open on games.crossfit.com, you have until 8pm to submit your score tomorrow.

If you miss the CrossFit Games media team, you can follow Tommy Marquez and Sean Woodland on their new show "Inside Elite Fitness" on Youtube.

And if you haven't heard about the changes/layoffs CrossFit HQ has been making, read this post from former CrossFit Games host, Rory McKernan.

Don't forget...

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Open 19.1 has been announced! Check out what we're doing tomorrow!

Don't forget to come to class on Saturday at 9:30am to bid farewell to Yoonmee, and to brunch at Keke's Breakfast cafe at 11:30am!

Check out the workout description and scorecard here.

19.1

15 min AMRAP:

19 Wall Balls (20/14)

19 Calorie Row

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On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

YOU DECIDE!!

“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....

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After Speaking Out, Margaux Alvarez Terminated from L1 Seminar Staff

In an email blast sent out on Friday with the subject line, “Why I’m not doing the Open,” Margaux Alvarez said, “the owner of CF doesn’t really care about us competing in CF, so [instead] I will continue to spread the word of CF Methodology through seminars.”

The email got the six-time CrossFit Games athlete fired today, the Morning Chalk Up has learned. Alvarez, a CFL3 instructor, has been a Seminar staffer for five-and-a-half years.

Alvarez was unable to comment due to restrictions under a nondisclosure agreement signed by the former CrossFit employee. However, we were able to get ahold of Alex Cardenas, Alvarez’s fiance and coach, who was willing to speak on the record.

“It is an unfortunate decision, one that probably could have been discussed for clarity as I have read Coach [Glassman] publicly state his concerns about the Games while laying off a lot of his staff,” Cardenas said. “Margaux in no way was trying to dissuade anyone from participating in the Open, and has always been a...

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The CrossFit Games Season: A Uniquely Valuable Opportunity for Other People (OPINION)

“Business is the art and science of creating uniquely valuable opportunities for other people,” CrossFit founder and chairman Greg Glassman has often said. Coach Glassman’s philosophy of business is the bedrock upon which CrossFit’s 15,000-strong (and growing) global affiliate network is built. That’s something that can’t be emphasized enough in talking about recent changes to the CrossFit Games season.

The CrossFit affiliate proposition is simple: delivering increased work capacity across broad time and modal domains has extraordinary value for other people because it is uniquely effective in producing fitness and health. CrossFit’s decentralized affiliate model supports but does not usurp that value by refraining from taking those things for itself that are best managed, delivered, and owned by fiercely independent CrossFit boxes. The value is inherent in CrossFit’s physiology, but the economic opportunity resides in the 15,000 affiliates, not CrossFit, Inc.

This same logic...

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The Open Is for Anyone

The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await. Are you ready?

If you want to keep track of your Open performances, make sure you register at games.crossfit.com!

Monday's Training:

Strength:

Build to a heavy triple Deadlift

Metcon:

4 rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

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Friday's Training:

Strength:

10 min EMOM:

1 Power Snatch

Metcon:

Open WOD 16.3

RX:

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches (75/55)

3 bar muscle-ups

SCALED:

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches (45/35)

5 jumping chest-to-bar pull-ups

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Need a last minute Valentines Day gift?!

We sell these amazing products from Vital Proteins that I want you to know more about:

The best seller is the Collagen peptides derived from pasture-raised cows. Here are some benefits:

  • Bioavailable: Digested and absorbed by the body quickly for maximum benefits.
  • Beneficial: Improves hair, skin, nails, joints and ligaments, and tendon health.
  • Easy to use: Soluble in hot or cold liquids, including coffee, smoothies, and baked goods.

I blend the collagen peptides into my coffee every morning with coconut milk and MCT oil for a boost of longer lasting energy.

Another product we have been using at home is the...

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Check out this inspirational interview with Colin O'Brady, an adventurer and World Record holder for being the first person to cross Antartica alone! He brought all of his supplies with him on a sled which weighed 375 pounds starting out, which he pulled by himself for 12-13 hours per day. He has also completed the "Explorers Grand Slam" which is climbing the Seven Summits and going to the North and South Pole - which he did in only 139 days.

He talks about his solo adventure and his experiences climbing deadly peaks like Everest, and how he was tested both physically and mentally. By telling himself he can complete whatever challenge he is undertaking, instead of saying "I can't" he was able to overcome the doubts that creeped in. We can learn from his experiences by telling ourselves that we can complete the workout, or just one more round, or even just one more rep!

Check out his adventures here:...

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This Saturday we will have a skill session at 10:30am to work on Open movements such as handstand push-ups, muscle ups, chest to bar pull-ups, toes to bar, etc. These are higher skilled movements that have shown up every year of the Open and are likely to appear this year. If you are close to getting any of these, or another skill we can get some last minute practice in before the 2019 Open begins next Thursday, February 21. Check out some of the instructional videos above as well.

We will also have Yoga this Sunday at 10am so you can work on recovery before the first workout is announced. If you'd like to bring a friend to yoga, it's only $12 to participate!

Your teams will be posted tomorrow on the board at the gym! Come up with a fun team name!

Tuesday's Training:

Strength:

Build to a heavy set of 3 Push Jerk

Metcon:

"Squeaky Wheel"

15 min AMRAP:

60 Double Unders

20/15 Calorie Row

10 Push Jerks (155/105)

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The heart and soul of CrossFit lies in couplets and triplets. Couplets are workouts that combine two movements and triplets are workouts that combine three movements. Some classic couplets like “Fran” combine opposing movement patterns. The thruster is a lower and upper body push where the pull-up is an upper body pull. The design of a workout like this allows one muscle group to “rest” as the other group works, increasingly athletes ability to maintain intensity. “Bloodshot” is an example of this. Today we have a hinging movement, squatting movement, and core movement Triplet workouts like this provide a little more variety and a wider range of fitness than couplets. It is harder to divide the movements into offsetting movement pattern like in “Fran”, but the effectiveness is still there due to the additional movements. Within a typical week, the majority of our workouts will be couplets and triplets.

Monday's Training:

"Bloodshot"

5 rounds:

20 KB Swings (53/35)

20 Ab Mat Sit-ups

20 Wall Balls (20/14)

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We'll be practicing some more for the Open tomorrow with an old school workout from 2012. The first Open I competed in was in 2013, and I've done every one since including the year I was in the third trimester of pregnancy - so you have no excuses not to sign up! Tomorrow is your last chance to join into our Primal Team Open!

It's always a fun event with lots of excitement that you don't want to miss out on!

Friday's Training:

Open WOD 12.3

18 min AMRAP:

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes to Bar

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Medicine’s Financial Contamination

Disclosure rules may seem arcane, but money corrupts medical research.

https://www.nytimes.com/2018/09/14/opinion/medicines-financial-contamination.html

"Decades of research and real world examples have shown that such entanglements can distort the practice of medicine in ways big and small. Even little gifts have been found to influence doctors’ prescribing habits and their perceptions of a given company’s products. Larger payments have been shown to affect the design of clinical trials and the reporting of...

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The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit community.

This tradition continues in 2019: beginning with 19.1 on February 21, an international cohort of CrossFit affiliates and Sanctionals organizers will announce the Open workouts live. Each week will bring its own look and feel, from workout releases on raw live-streams to head-to-head throw-downs with star athletes. The party and protocol will be determined by the host. Announcements will be available at Games.CrossFit.com and on the CrossFit Games social media pages.

Open Workout 19.1 will kick off with simultaneous announcements live from the U.K., France, and Brazil. Other weeks will follow suit, releasing each workout from different locations around...

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Bar muscle-ups don’t show up very often in CompTrain Class programming. Class is tailored more towards our everyday athletes in a class setting, where the competitive programs (Individuals, Masters, Teens) are geared towards those looking to compete in the Open or other events. While the programs have different intentions, the competitors and everyday athletes will always share a similar daily workout that allows them to come together and feel like members of the same community in a class workout. This is always the workout programmed on CompTrain Class.

Here is another video to help you work on this higher skilled movement!

Don't worry, there are many ways to scale the bar muscle up, and we will review progressions tomorrow!

Tuesday's Training:

"Dubble Bubble"

15 min AMRAP:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle Ups

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Thank you to everyone who came to say goodbye to Coach Joel this weekend! Though we are sad to see him go, we are grateful to have such a supportive community!

Speaking of supportive community....the Primal Team Open competition begins in less than 3 weeks! Sign up by Friday 2/8 to participate, get a t-shirt or tank top, cheer on your team, do a challenging weekly workout along with the rest of the CrossFit world, and have a chance to win prizes at the end! We will kick off the Open with an Announcement watch party on Thursday, February 21 at the gym!

Monday's Training:

Strength:

Build to a heavy single Front Squat

Metcon:

"Funny Bone"

21-15-9

KB Swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

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Tomorrow is a sad day. A day that I personally have been dreading for months. I know many of you also feel this way. And will be even more saddened in a few weeks when we have to say goodbye to Yoonmee.

Tomorrow is our send off for Coach Joel. He is going to be deploying to Central America for the better part of this year. And even though we offered to let Yoonmee live in the gym for free - she is leaving at the end of the month to be close to family while Joel is away.

Joel and Yoonmee have been integral to the gym the last two years. Before they started coaching for us they met and fell in love at CrossFit HAF (formerly owned by our Coach Wes, things come full circle). When Wes no longer owned that gym, Joel and Yoonmee were not feeling fulfilled where they were coaching, and were open to come coach for us. When I first approached them, I was very pregnant with Maisie and Jared and I were still coaching a majority of the classes. We were reaching the limit to our abilities as coaches, as well as my due date. Luckily the timing was right and they came to the gym to...

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Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy [here](https://www.youtube.com/watch?v=5R7VNn1S6hA).

Thursday's Training:

Strength:

EMOM x 10:

1 Hang Power Snatch + 1 Power Snatch

Metcon:

"Randy"

For Time:

75 Power Snatches (75/55)

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What is the pelvic floor? (from birthfit)

Our pelvic floor is nothing short of amazing; it is made up of a network of muscles and connective tissue that provide both structure and support of the pelvis and connecting joints, assist in urination and defecation, and aid in sexual performance. The pelvic floor consists of three layers of muscle — the superficial perineal layer, the deep urogenital diaphragm layer and the pelvic diaphragm, including the levator ani muscle.

Pelvic floor disorders (PFDs) are any disorder affecting the pelvic floor, including urinary incontinence (stress and urgency), overactive bladder, pelvic organ prolapse (POP), and fecal or anal incontinence.1 Urinary incontinence and fecal or anal incontinence are best described as a loss of the body’s ability to control urination, defecation, or flatulence. Pelvic organ prolapse is when the bladder, uterus, or rectum drops from its normal place in the...

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Need some uplifting? Check out these inspiring/feel-good videos!

Then watch the video of the champ Mat Fraser above to get a deeper insight into the "heel" of the CrossFit world.

  1. This video that Copperhead CrossFit made will give you goosebumps.
  2. Jen Krysh showcased what twelve years of hard work in the gym and out of the gym looks like.
  3. Noah Ohlsen met a pint-sized fan in Miami all because of his hat.
  4. Mat Fraser got to check "fly in an F-16" off his bucket list.
  5. Mat Fraser also sat down with Armen Hammer and...
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We are less than a month away from the 2019 CrossFit Games Open!

Though many of the rules have changed to qualify for the Games themselves, the Open is still approachable for everyone! If you have never done the Open before, I encourage you to check out previous years workouts here.

This year we will be holding our Primal Team Open competition as we have in years past. One change from the previous years is that you do not need to register for the Open at games.crossfit.com in order to participate. We want as many people as possible to join and compete for 5 weeks in February & March against other teams in the gym. We will award prizes in various categories at the end of the 5 weeks.

Sign ups to participate will begin Monday, January 28 and will cost $25. By signing up you will:

  • be assigned to a team with a fellow athlete as a captain (it could be you!)
  • receive a 2019 Open t-shirt or tank...
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Thursday's Training:

5 Rounds (On the 5:00):

5 Dumbbell Hang Clean and Jerk (Left Arm)

5 Dumbbell Hang Clean and Jerk (Right Arm)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-ups

200m Run

RX: 50/35

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"Is Sunscreen the new Margarine?" - Rowan Jacobsen

Current guidelines for sun exposure are unhealthy and unscientific, controversial new research suggests—and quite possibly even racist. How did we get it so wrong?

...

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There are 10 days left to complete your Primal Bingo card! Hopefully you have gotten a row of Bingo or are close to it. I'd love for someone to win a gift card by doing all of the tasks! (I'd still love to get a coffee from someone, and reviews are always nice!)

The CrossFit Games Open begins in 1 month! The first workout will be released on February 21, and there will be 4 more workouts released weekly.

We will be releasing more information about signing up for the Primal Open team competition in the next couple of weeks!

Tuesday's Training:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into...

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

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We have two Yoga classes lined up for you this weekend! After class on Saturday we have "Intro to Yoga" with brand new yoga teacher and fellow CrossFitter, Narcisse! The cost is $10 for one or $15 for you and a friend! You can still RSVP on Facebook!

On Sunday we will have our usual Yoga class with Michelle at 10am! Grab a mat and join us for this free class included with your membership - if you're playing Primal Bingo, you can cross off the Yoga square this weekend!

(Also, I am coaching tomorrow morning at 5:30am if you want to stop for coffee....)

Friday's Training:

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

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Wodapalooza is this weekend in Miami, and it is one of the CrossFit "Sanctionals" events that can qualify individuals and teams to go to the 2019 CrossFit Games. The top male and female individual will win automatic entry into the Games, which is a completely new way of qualifying than previous years. One of the biggest changes is the elimination of the CrossFit Games Regionals, which sadly was always a really fun event to attend. You can read more about the changes in the 2019 CrossFit Games Rulebook which was just released last week.

You can also watch a video of Armen Hammer explaining the changes like I did to save time here,

I know some of you are planning to attend Wodapalooza this weekend and we hope you have all of the fun, see all of the best athletes, and say hi to Rich Froning for me :) I guess if...

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“Stick to the basics and when you feel you’ve mastered them, it’s time to start all over again, begin anew—again with the basics—this time paying closer attention.”

—CrossFit Founder Greg Glassman

"The squat is a beautiful, natural movement. It demands midline stabilization, posterior-chain engagement and core-to-extremity movement, and it can be used to move your body weight or very large loads held in a variety of positions. At one end of the spectrum, the squat is an essential component of weightlifting and powerlifting, and at the other end, the squat is essential to getting off a toilet seat. Regardless of what the problem is, the answer is to squat."

Here’s what we know about CrossFit, general physical preparedness (GPP), sport training and athletic development:

  • GPP is the most underdeveloped and neglected aspect of athletic training, especially in elite athletes.
  • CrossFit produces an unmatched GPP in novice, intermediate and advanced athletes regardless of their prior training and sport.
  • Every athlete we’ve...
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Check out this article CrossFit posted yesterday:

Want a healthier heart? Eat a steak [Opinion] source for article

I'm a cardiologist — and I encourage patients to eat red meat.

This advice defies conventional wisdom. For decades, nutritionists and physicians have urged people to limit consumption of red meat and other fatty foods, which were thought to cause heart disease.

But new studies debunk this conventional wisdom. Indeed, it now looks like low-quality carbohydrates — not saturated fats — are driving America's heart disease epidemic. It's time to stop demonizing steak.

The medical community frowns upon the kinds of saturated fats found in meat, dairy and coconut oil. The American Heart Association recommends avoiding red meat — and if people insist on eating it, they should “select the leanest cuts available.” Federal nutritional...

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A huge shout out to all of the competitors at the Granite Games Throwdown this past Saturday! Everyone who competed proved their fitness while maintaining great form and positive attitudes! We appreciate everyone who came out to watch and support us as well, it was a blast! Check out our Instagram story highlight to catch up if you missed any of the action!

We had a solid group at the coffee meet-up this morning over at the Lab coffee, and some early risers met up to find out more about training for a 5K race in February. If you are interested, there will be runs scheduled on Sundays to practice, and endurance workouts to be performed during the weeks leading up to the race. Ask Coach Wendy for more details!

We are excited for the week of training ahead!

Monday's Training:

15 min AMRAP:

15 Hang Power Snatch (95/65)

60 Double Unders

15 Overhead Squats

200m run

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Come cheer on your fellow athletes this Saturday at Burg CrossFit! Here is the info on the throwdown:

"Experience the thrills of competition, with your best gym buddies, in your neighborhood gym!

The Granite Games Throwdowns give Scaled and Intermediate athletes an opportunity to compete in a 1-day event, featuring 4 team workouts. Your Team of 3’s scores will be ranked against your peers inside and outside of the gym on both a local-event and a worldwide leaderboard.

Every athlete will receive a t-shirt with registration, as well as bragging rights as a Granite Games athlete! Check out the full schedule below.

On top of that, punch your ticket to the Granite Games Championship by competing in a Throwdown! The top 15 teams from each division on the worldwide leaderboard will bypass the Granite Games Open and qualify to compete onsite at this year’s Championship."

You can see the workouts and more info...

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We hope you have enjoyed our Free Week thus far! IF you can see yourself wanting to continue with a CrossFit program, the next step is to do our Fundamentals program.

Fundamentals:

NEW TO CROSSFIT? START HERE!

Our Fundamentals program will teach you the foundational movements in CrossFit in a safe learning environment. You will work one on one with a knowledgeable and experienced CrossFit Level 2 Trainer. Over 6 sessions, you will learn and practice:

  • Air Squat
  • Front Squat
  • Overhead Squat
  • Strict Press
  • Push Press
  • Push Jerk
  • Deadlift
  • Sumo Deadlift High Pull
  • Medball Clean
  • and much more!

Each session is 60 minutes long and includes a workout at the end! Once you complete the Fundamentals program you will be ready for our group classes!

Cost: $199

JANUARY SPECIAL OFFER - SIX SESSIONS FOR $129 (may split with a friend)

...

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Tomorrow is hump day! And you may be feeling a little sore or tired from the last two days of working out. If so, that's perfectly normal! If it's to the point where it hurts to get out of bed, or sit down then maybe take a day off and come on back the rest of the week.

If you are just stiff, there are some easy ways you can work on recovery:

  • Drink a lot of water! You want to aim for 1/2 of your body weight in ounces every day. For example, if I weigh 100 pounds, I need to drink 50 ounces of water per day.
  • Stretch! Get up from your desk several times throughout the day to do a few minutes of stretching. Check out our Yoga class twice a month, or subscribe to a service like ROMWOD.
  • Infrared Sauna! Hey we have one! Take advantage of it after your workout by unplugging and sitting in there for 20 minutes.
  • Epsom salt bath! The magnesium in the salt relaxes your tense muscles, and will help you sleep better..
  • Get enough sleep! Sleep is so underrated. It is not an accomplishment to get by on just a little sleep. We need 7-9 hours in a...
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The importance of olympic weightlifting in CrossFit:

"The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force."—Artie Dreschler

CrossFit trains “Ten Physical Skills.” Accuracy, Agility, Balance, Coordination, Cardio Respiratory Endurance, Flexibility, Speed, Stamina, Power, Strength. This means we train you to be better and fitter ALL AROUND. Your fitness level increases across all physical skills, not just a select few.

The olympic lifts are the most effective movements to train all 10 physical skills!

Our Primal Barbell program is for people of...

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We kicked off our Free Week of fitness this morning with a wonderful Yoga class with Michelle. Thank you all for coming and to those who brought your friends.

  • Thank you also to everyone who has shared our post on facebook and who are encouraging their friends to come to the gym this week! We appreciate all of the love, and will reciprocate if you get any referral to join with 5% off your monthly dues as long as they are a member!

We are also offering a special rate for our Fundamentals during the month of January of only $129 (usually $199). Sign up with a friend and split the cost!

  • Interested in training for a 5K? Come to an informational meeting on Sunday at 9:30am with Coach Wendy to find out more about following a specific endurance program to get ready for...
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"The CrossFit stimulus—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy, functional, independent life and provide a hedge against chronic disease and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy. The proven elements of this broad, general, and inclusive fitness, in terms of both movement and nutrition, are what we term our CrossFit Essentials."

Please share this with any family and friends that want to make a lifestyle change - to improve their fitness, prevent or fight chronic disease, and/or to become part of a loving community.

Our Free Week starts Sunday with Yoga at 10am, and continues the whole week with every class we offer!

Friday's Training:

Strength:

Push Press

Build to a heavy set of 10

Metcon:

AMRAP 12:

2 Push Presses (115/80)

2 Toes to...

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In November, we did a nutrition challenge. December was 31 days of burpees. For January we are spicing it up with a fun game of Bingo! Primal Bingo that is! Grab yourself a score sheet and perform the tasks in each square. If you get 5 in a row (any way) you will get a free FITAID! If you complete your whole sheet by January 31, you will win a gift card. You must have a coach initial in each square you have completed! Good luck!

Our FREE WEEK begins on Sunday with Yoga at 10am! Please bring your friends to this event, and to classes all week long. They do not need to have any prior CrossFit experience. We only offer this once a quarter, so make sure your friends are taking advantage of it!

If you know any newly postpartum mamas out there who want a fitness program designed specifically for them, and/or to meet other new moms, please tell them about the BIRTHFIT Postpartum series beginning next week on January 9th....

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Happy New Year!

I hope you all had a safe and fun New Years Eve/Day and are ready to hit it hard in 2019. You'll notice that the goals from 2018 have been erased, which means it is time to post 3 goals you'd like to work on this coming year. They should be specific, actionable goals that are feasible for you. An example would be instead of writing "Get my first muscle up", you can write "Practice ring muscle ups 3x week".

The goals for the Primal Goal Board should be health and fitness related, but I encourage you to come up with a handful of personal goals you'd like to work on this year as well, and write them down somewhere that you will see them often (like put them on your fridge)

Whatever your goals are just remember that you are the same person you were in 2018, and there is no need to throw out the old version of yourself. The best you can do is to continuously try to better yourself in various areas of your life. And those changes can be incremental. I'll share my personal 2019 goals here:

-Spend at least 1 hour outside every day

-Get a...

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We are about to enter into a new year, 2019! And with that means creating new goals for ourselves - in fitness, relationships, career, and overall health and happiness! We will be erasing the 2018 Goal Board and writing our new goals. So take the next few days to evaluate how you did on the goals you set for yourself this past year. Did you achieve all of them? A couple? None? Depending on your answers, you can prepare for this coming year.

Maybe instead of writing "Get a Muscle Up", you write "Practice muscle ups every week". Give yourself something attainable to work towards. You can also write nutrition goals like "Eat a vegetable with every meal" or "Cut out processed foods". You can also make it a goal to high five people after class, or meet up for coffee with your gym friend. Just make them something fun and something you will actually do!

We will be updating our goals the first week of the new year! So start thinking!

Friday's Training:

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell...

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We will have a modified schedule for the holidays!

Christmas Eve: 9am and Noon (special class time!)

Christmas Day: Closed

New Years Eve: 9am and Noon

New Years Day: Closed

We will have our regular class schedule December 26-December 30! Please let a coach know if you have any questions!

Have you seen stories like this:

CrossFit

...

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Join us tomorrow at Caffeine Roasters on W. Kennedy at 11:15 for a midweek coffee break! We will have coffee, food, and conversation!

If you aren't in our Facebook group, please join it! I post all of our upcoming events there!

You can also like the gym's Facebook page here! Do you like us? If so, then leave us a review! It helps us reach new people :)

Wednesday's Training:

Strength:

Overhead Squat

Build to a heavy set of 5

Metcon:

12 min AMRAP:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

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# THE WHY

Both rope movements, rope climbs and double unders, can be frustrating at times. The results of getting a good looking rope climb or stringing together double unders will unlikely happen overnight. It is the consistent, deliberate practice that gets athletes the result. Why do we focus on the process and not the result? Because the process is within our control. If we didn't focus on the result at all and simply focused on spending 5-10 minutes working on these movements a day, it is very likely that we would still achieve the results we wanted down the road. As with anything we do, focus on the process and the results will come.

Tuesday's Training:

18 min AMRAP:

3 Rope Climbs

20/14 Calorie Bike

60 Double Unders

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Dr. Chad Potteiger maintains that over 75 percent of his patients’ complaints are simply caused by poor lifestyle choices, such as improper diet and lack of exercise. Potteiger, a gastroenterologist, was recently invited to attend the first CrossFit Level 1 Certificate Course specifically for health-care providers.

Although he has previously attended numerous continuing-medical-education seminars, Potteiger says none created the feeling he and his fellow medical professionals had after the Level 1 Seminar, which was led by CrossFit Inc. Founder Greg Glassman at The Ranch in Aromas, California.

CrossFit is inspiring members of the medical community to move beyond treatment of symptoms and disease management. By helping patients remove the root cause of illness, doctors can cure chronic disease.

“For the first time in my medical career, I felt like we didn’t talk about symptom management. We talked about cure,” Potteiger explains. Potteiger says he sees a broken system in which many medical professionals do not focus on food and food manufacturers seemingly...

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Gift guide for a health-conscious family member/friend or yourself!:

Stuff we sell:

  • Fundamentals - 6 classes to learn all of the basics of CrossFit- $199 (can split with someone)
  • SFH products - high quality protein and fish oil to help you recover from your workouts
  • Vital Proteins collagen peptides - perfect for getting healthy skin, hair, and nails, as well as joint and tissue repair and better digestion!
  • Jump rope - speed ropes that can be sized individually

Stuff you can buy online:

  • Rogue Fitness gift card - shop for your own wrist wraps, barbell collars, chalk, wod clothes, even...
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Friday - holiday party at 6pm at the gym, bring a dish and/or drinks to share, family/kids are welcome, wear a onesie!! 4;30pm class is the only evening class that day.

Saturday - stick around after class for a rope climbing skill session with Coach Christina at 10:30am

Sunday- join us for an active recovery yoga session with Michelle at 10am

Thursday's Training:

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

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As we welcome more and more moms and dads to our gym, (Congratulations to Nathalia and Marcus for the birth of their son Lucas a few days ago!) we want to make sure you all know about the BIRTHFIT Postpartum series that we are proud to host with BIRTHFIT Regional Director, Brooke Tompkins. You can learn more about her here.

The postpartum series is 2 classes per week over 4 weeks:

Now that you've brought a baby into the world, it's time to rehab your body, mind, and soul. In this eight-session group training series, you will:

  • honor your postpartum body

  • establish a solid core foundation

  • wake up your posterior chain

  • enhance your posture through safe, effective functional movements that transfer...

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We are about a month out from the Granite Games Throwdown at Burg CrossFit on January 12. Here is some info:

The Granite Games Throwdown gives athletes an opportunity to challenge themselves and have a blast doing it!

Our 3-person, same gender team setup allows you to step out onto the competition floor with your best lifting buddies to experience the best of both worlds: all the fun of competition, without that nerve-wracking feeling of going it alone!

Pick your division…

Scaled: For those who are new to competing, share a common goal of functional fitness, and are working toward mastering their skills.

Intermediate: The perfect fit for athletes who love the thrill of competition and have a passion for functional fitness.

HERE ARE ALL OF THE WORKOUTS! https://thegranitegames.com/workouts/2019-january-throwdown/

Registration:

...

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Jared here. I've been tasked to update the blog this evening. Nothing important to say, so enjoy this video.....it's a classic!

https://www.youtube.com/watch?v=zJ3HOY27_10

Monday:

5x5 Back Squat

+

"Freddy Krueger"

21-15-9:

Kettlebell Swings (70/53)

Burpees

^spicy!

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TAMPA, Fla.— As a former hedge-fund owner and manager of the Fidelity Magellan Fund, Jeffrey Vinik is used to making giant bets in financial markets. Now he is part of a $3 billion wager to revive Tampa’s once-moribund downtown.

Mr. Vinik is teaming with Cascade Investment LLC, the investment firm of Microsoft Corp. co-founder Bill Gates, in the city’s biggest-ever development, known as Water Street Tampa.

The 50-acre project includes two luxury hotels, office towers and apartment buildings with amenities such as roof gardens and fitness centers. The first element opened last week: Sparkman Wharf is a waterfront entertainment venue with a beer garden and a collection of shipping containers housing eateries by some of the city’s best-known chefs. Office space will come online in 2020.

“It’s going to transform this market,” said James...

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Our very dear athlete, Ashley, is leaving us on Friday to work and live overseas. She has been a member and good friend of CrossFit Thumbs Up since 2013. She always has a positive attitude, she is personable and friendly, she has come to most of our events, and supported the gym through all of our transitions.

I really can't say enough good things about Ashley, and I am truly sad to see her leave. Jared and I created this gym to share our love of fitness with people, I don't think we ever grasped how the people would affect us and touch our lives. We are so thankful for the community that has been generated at the gym, and Ashley has been a huge asset in creating that community.

So Ashley, thank you for being a true friend and a loyal gym member. We will miss you!

Thursday's Training:

"Farewell Ashley"

5 rounds for time:

4 Hang Power Cleans (165/115)

16 Wall Balls (20/14)

32 Double Unders

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Our Holiday Party will be on Friday, December 14 at the gym! We will kick it off at 6pm, so we will only have a 4:30pm class that afternoon. It will be potluck style so please bring a dish and drink to share. The theme this year is "onesies" so please wear one if you have one! It doesn't have to be holiday themed :)

Bring your family & friends! It should be a good time and you can head to Elmer's after if you are in the mood!

Wednesday's Training:

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50's/35's)

15/12 Calorie Row

Score is Slowest Round

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You guys, I totally forgot to update this last night! I am so sorry to leave you hanging!

Anyways, today was day 3 of the burpee challenge, I was glad to see a lot of you doing your burpees at the gym. Keep it up for the next 28 days and get a prize at the end!

There is a competition going down on January 12, 2019 at Burg CrossFit - the Granite Games Throwdown! It is for scaled and intermediate teams of 3. We have two teams that are solidified so far and a few more people interested so please Register for it! We will make it a gym event and plan on attending that Saturday so you may as well find a couple other people and compete!

You can see the workouts posted so far here.

Tuesday's Training:

Strength:

Push Jerk

Build to a heavy...

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On Saturday we will be taking a bike ride down the Riverwalk (weather permitting). We will meet at Armature Works on the front lawn at noon, then begin our ride to the brand new Sparkman Wharf! We plan to be at Sparkman Wharf by 1pm if you would just like to meet us there. If it is raining, please check the Facebook event for updates/cancellation.

On Sunday we will have Yoga at 10am. Free for all members, friends only $12!

Friday's Training:

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

AMRAP...

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In recent years, many natural health advocates and biohacking experts (Ben Greenfield, Rhonda Patrick to name a couple) have touted the benefits of heat therapy - typically through the use of saunas. Check out Joe Rogan's podcast archives for those two names I gave above and you can hear some really interesting conversation on the topic. Dr. Rhonda Patrick on sauna

I also have a very thorough article written by the Wellness Mama on the benefits of sauna.

To give you a quick history:

Many traditional cultures used heat therapies for healing for thousands of years, dating back to the Mayans (2000 BC), and ancient Greecians and Romans (300 BC). Nowadays, sauna use is engrained in many cultures, from the Finnish saunas to the Swedish bastu, the Russian banyas, the Korean jjimjilbangs, and the Japanese sento.

One type of sauna is an Infrared...

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Julie Foucher, former CrossFit games athlete and current medical resident, has a very interesting podcast called "Pursuing Health". On it, she interviews people who have changed their lives with lifestyle, diet, and exercise and also experts in those fields. This week was a great listen as she answers questions from the listeners in the 100th episode. Here is the description:

Can you believe we’re at 100 episodes?! It’s been a slow and steady process over the past 3+ years, but consistency sure pays off! I want to thank all of you from the bottom of my heart for listening and continuing to support me through this shift in my career from CrossFit Games athlete, to medical student, and now soon-to-be family medicine physician.

This podcast has been such a rewarding outlet for me to continue to highlight some amazing individuals in the world and share their stories and discoveries with all of you, in the hopes that their insights might positively impact your lives as well.

...

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Everyone who participated in the NSN challenge deserves to be mentioned for their effort and dedication! It's hard work avoiding added sugar for three weeks! Believe me! Everyone who participated had an improvement in some way - whether it was multiple inches lost, number moving down on the scale, better time on the tester workout, or more energy, faster runs, and knowledge of healthy alternatives.

But here are the winners!

The Team with the most inches/weight lost + most time taken off tester workout is.........

HALLEY'S TEAM!!!!

Halley, Narcisse, Chris, Waly, Brook!!!

The person who lost the most weight is......

GERARDO!!!! - lost 14 pounds!!!

The person with the biggest improvement on the tester WOD is.....

NATALIA!!!!! - beat her time by 7 minutes!!!

You will all be rewarded this week :)

I'm so proud of everyone and can't wait to see you guys continue getting amazing results from your hard work!

...

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CrossFit for Kids:

CrossFit Kids is a method for teaching Greg Glassman’s CrossFit to children ages 3-18. Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high-school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit...

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Woohoo!!! You have made it through the No Sugar November Challenge!

I hope the past three weeks have shown you that you can survive without eating added sugar. I hope that the challenge has decreased your cravings for sugar and that you've found healthy alternatives when you do want something a little sweet.

I'd love to hear about any other benefits you found from participating in the challenge, so let me know!

Please don't forget to repeat the tester workout, and to get remeasured. I will give you until next Monday to get them both done!

We will announce winners next week once I have the results in!

1. Best improvement on workout

2. Best improvement on body composition/weight

3. Most team points

Don't miss it! Enjoy some pumpkin pie this Thursday, make it paleo if you'd like!

(Don't forget we will be closed on Thursday and only have a 9:30am class on Friday and...

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Looking for healthier versions of your all-time favorite Thanksgiving dishes? (Perhaps that don't include marshmallows on sweet potatoes? I never understood that one). Below are some links to some gluten-free, grain-free, dairy-free, and junk-free recipes!

http://nomnompaleo.com/2017/11/15/paleo-thanksgiving-recipes

https://paleoleap.com/paleo-thanksgiving-recipes/

https://stupideasypaleo.com/2015/11/14/ultimate-paleo-thanksgiving-recipes/

https://www.marksdailyapple.com/primal-paleo-thanksgiving-recipes/

Can't find what you're looking for? Type "paleo + whatever dish you want to...

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There are only 3 days to go in the No Sugar November Challenge! I am so proud of all of you for getting to this point. It's ok if you have had a few missteps along the way, the whole point of this is to make better choices that you can continue after the challenge ends - and hopefully get some other benefits from it as well like inches or weight loss, more overall energy, and just feeling like you can fight cravings!

We will repeat the tester workout this week, and you will have to get remeasured and weighed again before next Monday 11/26. The sooner the better!

Be like Macho Man Randy Savage (RIP) and be the Cream of the Crop for tomorrow's workout!

Monday's Training:

Strength:

"Macho Man"

Build to a heavy complex:

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon:

"Randy Savage"

12 min AMRAP:

3 rounds of Macho Man (135/95)

15 Toes to Bar

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From Comptrain:

Many of the CrossFit Benchmark workouts are relatively short. Fran, Grace, Isabel, and Jackie are all workouts that take up less than 10 minutes of class, but ones that leave athletes laying on the floor for quite a while. There are many reasons why we build in these short workouts within a week of programming. These short benchmarks are super effective, allow athletes to track their health and fitness over time. Today, even though it may be outside of your comfort zone, give a talk or have a chat about something other than CrossFit movements. It could be nutrition, accountability, mental toughness, or anything you want. It doesn’t have to be perfect. Getting in the habit of giving these once a week will challenge you to expand your knowledge base in order to better those around you. Chase that excellence.

From the CrossFit Journal:

The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by...

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Announcements:

Thank you Gerardo, Maddy, Halley, & Michelle for coming to our midweek coffee meet-up this morning! We enjoyed some wonderful caffeinated beverages next to the fountain and enjoyed the weather! Join our Primal Coffee Talk group on Facebook to get updates on all of our events.

  • Plogging has been canceled tomorrow! Stay tuned for the next date/time after Thanksgiving!
  • There will be no childcare tomorrow at 9am! Sorry for the inconvenience!!!
  • We will have a skill session on Saturday at 10:30 on Pose Running! We run all the time in our workouts, so this is totally something that will benefit you and your fitness!
  • We will have Yoga on Sunday at 10am!

The biggest news is that we have baseball tees and hoodies for sale! I have posted photos and measurements in the gym, they are both unisex....

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1 week left in No Sugar November! And to celebrate, here is a link to some paleo (no grains, no refined sugar, no dairy) recipes for Thanksgiving desserts!

One of my go-to recipes for holidays is old fashioned applesauce. I make mine in the crockpot, but you could also use the stove or an Instantpot. I don't add any sweetener, just cinnamon sticks! I think it is underrated as a side dish, but it always gets completely eaten! Check out this recipe and omit the honey!

I also make a butternut squash dish that has bacon and pecans and is to die for! I do use maple syrup in this one, which adds to the sweetness of the butternut squash.

What are your favorite Thanksgiving...

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Tomorrow is November 13, which means we have passed the half way point in the No Sugar November challenge, and have just over a week until it is over! I don't know about you guys, but I've had many cravings and temptations over the past 13 days. For the most part it has been easy going. I've replaced my night time granola habit with eating a piece of fruit or a bowl of oatmeal. I feel like I have been sleeping better (not waking up through the night) and I don't find myself seeking out a sweet treat in the afternoons.

How are you guys feeling so far? It's ok if you have had something sweet here and there, but hopefully you are seeing some positive changes to keep you motivated.

Don't forget there will be prizes for the people who see the best changes at the end!

Since Thanksgiving is next week, I will be posting some sugar-free Thanksgiving recipes you can incorporate into your family meal this year!...

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Join us this Veterans Day (observed) to participate in a special workout to honor and raise money to support our veterans. This year we will be holding a raffle in which all of the proceeds will be donated to Tampa Crossroads.

Tampa Crossroads, Inc. began offering services in 1977 in Hillsborough County. We now provide a full range of care including counseling & treatment, housing, employment services, help for Veterans and their families, and other support to men and women in our community. Tampa Crossroads has helped thousands of adults who have struggled with trauma and abuse, addictions, homelessness, and social problems.

Here is the workout (for Monday):

"Armistice"

AMRAP in 11 minutes

11 Power Cleans (135/95)

11 Burpees Over the Bar

19 Deadlifts (135/95)

18 Pull-Ups

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day...

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We haven't talked much about the no-alcohol part of this challenge, but some of you may be missing the first sip of an ice cold beer, the smell of a glass of red wine, or the clink of ice in your cocktail glass. I know that it is challenging to abstain from drinking especially if you have social events going that most of the others will be partaking in a few adult beverages. You can still go out and enjoy yourself without drinking, I promise!

My go to is sparkling water with lime when I'm taking some time off from drinking. When I was pregnant I even tried non-alcoholic wine, though I wouldn't drink that regularly (it tastes a lot like grape juice). Now I will actually drink 1/2 a kombucha mixed with sparkling water to reduce the sugar intake, but to also give myself that cocktail feeling.

I have found a few sites with sugar free "mocktails" that you can make yourself for the rest of the challenge, or if you ever want to go out but don't want to feel like the odd one out not drinking.

...

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CrossFit & Nutrition (from the Morning Chalk Up)

Three weeks ago, CrossFit made a series of tweets detailing CrossFit’s stance on nutrition .

The CrossFit dietary prescription is as follows:

Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. To get to the same endpoint, these are effective nutritional strategies for avoiding heart disease, death and misery.

They followed up with a few more details, stating:

  • If it has a food label on it, it is not food. You do not see that on the chicken. It is not on the tomatoes. But it is on the chips and cookies.
  • If it is not perishable, if it says “Best if used before 2019,” it is not food.
  • If you could not have harvested it out of your garden or farm and eaten it an hour later, it is not food.
  • Shop around the perimeter of the grocery store, and do not go down the aisles.

...

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Tomorrow is Election Day, and if you haven't already GO VOTE! I'm not one who is overly political, but I do appreciate democracy. And many many many people have fought and died for our right to vote.

Here is a quick guide on where to go tomorrow to cast your ballot.

Here is a breakdown of the proposed amendments and how newspapers across the state recommend you vote on them

Tuesday's Training:

Strength:

10 min EMOM:

1 Power Snatch

Metcon:

"Triple Double - Part 1"

AMRAP 7:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)...

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Remember, remember the fifth of November! (Sorry I can't help make this reference) but it is also the fifth day of our NSN challenge. You should be through the worst of it if you have been strict with your sugar intake thus far! For me, I have been eating a couple of servings of fruit every day, and it is starting to taste sweeter than before. Need a sweet treat in the evening? Try freezing bananas (remove the peel first) and put one in a blender with some coconut milk (unsweetened). You should get a a frozen yogurt consistency of "nice cream", and is a go to for me for a healthy dessert.

Want more not sweet treats? Check out this recipe roundup. You've made it through the first weekend, let's keep it going!

Monday's Training:

"Cover Girl"

18 min AMRAP:

5 round buy-in of:

200m run

10 Overhead Squats (95/65)

then in remaining time:

Max rounds of "Cindy"

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So after some last minute additions, the NSN challenge began today! I've sent all of you emails with info and your team members. We will be adding a prize for the best overall team improvement! So don't let your teammates down!

Hopefully you all got through day 1 relatively easily. I know I am sad I can't have my usual after dinner treat, but I am going to eat a banana with some nut butter instead.

Here's a good question I got today: What if there is no sugar in the ingredients, but 1-2 grams on the food label?

Answer: It's ok if it is a small amount of naturally occurring sugar, like in nuts for example. But not ok if it is an added sweetener.

I will continue to post helpful tips here and on IG so stay tuned!

Don't forget we have Yoga at 10am and a coffee meet-up at DI Coffee Bar on Davis Islands.

Friday's Training:

4 Rounds:

21 Deadlifts (155/105)

50 Walking Lunges

9 Strict Handstand Push-ups

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It's here! The No Sugar November starts tomorrow! So throw away all those leftover Halloween candies, wave goodbye to your nightly ice cream habit, and get ready to live the next three weeks WITH NO ADDED SUGAR!

There is still time to join in, let me know tomorrow if you didn't get your name on the sign up sheet. If you have signed up I will be letting you know your team captain. Your captain will be reaching out to you and the others on your team. Use them for support!!

We will measure and weigh you before next week, and you will have to complete the tester wod by Tuesday, November 6. Please let your team captain know if you will need to make this up.

Thursday's Training:

Strength:

Thruster

Build to a heavy set of 3

Metcon:

No Sugar November Tester:

5 rounds:

20/15 calorie row

10 Thrusters (115/80)

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Tomorrow is Halloween! We are doing a special themed WOD and encouraging everyone to dress up in a costume you can work out in! We will take photos of the best costumes and decide who has the best one at the end of the day, and the winner will get a prize :)

It's also the LAST DAY before the No Sugar November challenge so if you are craving anything sweet, now is the time to get it in! Please sign up at the gym to participate! It's only 3 weeks and you get to be on a team with a coach as a leader to hold you accountable! We are also awarding prizes at the end!!!!

Let's have some fun tomorrow!

Wednesday's Training:

"Pumpkin Party"

For Time:

800m run

50 Wall Balls

40 MB Ab Mat Sit-ups

30 MB Cleans

20 MB Push Press

30 MB Cleans

40 MB Ab Mat Sit-ups

50 Wall Balls

800m run

RX: 20/14

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Are you curious what to eat while you are participating in the No Sugar November challenge? Here are some helpful ideas:

Google "21 day sugar detox recipes" or look on Pinterest. You can also go on instagram and look up the hashtag #21dsd.

Here are a few links I found from reputable sources:

https://livinglovingpaleo.com/2018/01/02/21-day-sugar-detox-recipe-roundup/

https://www.grassfedgirl.com/21-day-sugar-detox-recipes/

https://mealpreponfleek.com/21-day-sugar-detox-meal-prep-ideas/

Look! There is even a recipe for Almond Butter cups!!

Just remember that this is the time to live without added sugar, so try some new recipes while you are doing it! Please sign up at the gym by Thursday. We will complete the...

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No Sugar November Challenge begins this Thursday! That means you will need to get your grocery shopping done beforehand! Check out this page of resources from Diane Sanfilippo's 21 Day Sugar Detox program (see we aren't the only crazy ones who do this!). It includes free shopping lists with meal ideas you can print our or reference while you are at the grocery store!

Here is another link with a bunch of recipes using acorn squash - which is in season right now! Squash is a healthy starchy carbohydrate and perfect with any meal.

I'll be posting recipe links and tips throughout the challenge, and your assigned team captain/coach will also have ideas for you if you get stuck!

Sign up at the gym before Thursday!

Monday's Training:

"Hangman"

Teams of 2:

10 rounds: (5 each)

400m...

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This Saturday 10/27 we are having a seminar all about rowing after class at 10:30am! This is useful for any and all athletes who want to be more efficient at rowing and subsequently go faster during workouts! Coach Dana is leading us through some tips and tricks, and we hope to see you there!

Friday's Training:

"Bandwagon"

Teams of 3:

12 rounds:

2 Rope Climbs

6 Box Jump Overs (30/24)

100m run

Complete Full Rounds Before Switching

25 minute timecap

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An Open Letter to Cheaters

By Mike Warkentin

Admit it: You’ve shaved a rep.

Maybe you’ve even shaved entire rounds off workouts. You might have even lied about loads or times.

Guess what: Your coach noticed. And so did the other people in the class.

Thankfully, cheaters are relatively rare in CrossFit, perhaps because “so much of repugnant behavior is about trying to get something for nothing, and the CrossFitters inherently don’t believe that it’s possible,” as CrossFit Founder and CEO Greg Glassman said in 2009.

But physical suffering can erode loosely rooted morality, and we all know cheaters exist. By bending or breaking the rules, you can reduce or end the pain and perhaps take a whiteboard win, which can be very tempting when a grueling workout demands everything you have and some things you don’t. All athletes have come face to face with the moral dilemma of the 145th wall-ball shot that didn’t quite hit the line during Karen. A choice must be...

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With Halloween coming up next week and the holiday season shortly after, this is the best time to participate in our "No Sugar November" nutrition challenge.

This is our second annual NSN, and last year there were great results! Many participants lost inches, performed better during workouts, and just felt better overall from having more blood sugar stability.

I am going to post the guidelines in the gym tomorrow as well as a sign up sheet for those interested. We are charging $25 per entry which will go towards prizes to be awarded in three different categories. We also think that if you are paying for something, you are more likely to stick with it!

This is an amazing way to fight your sugar addiction, have more balanced energy and blood sugar, benefit your overall health, and to potentially lose weight/inches!

Don't worry, we start November 1 and end November 21 (the day before Thanksgiving), so you can still eat pumpkin pie this year :)

Wednesday's Training:

5 min AMRAP:

Buy-In: 400 Meter Run

Followed...

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Here is another noteworthy article published on the CrossFit Journal all about the sugar industry and how they influence lawmakers and the public to promote their deadly product.

"Sugar High"

BY MIKE WARKENTIN

When the Great Western Sugar Co. shuttered a factory in Colorado in 1976, its records eventually found their way to Colorado State University. You can find a detailed index here, and toward the bottom of the list you’ll note a series of entries related to the trade group The Sugar Association Inc.

Dentist Cristin Kearns did exactly that, and when she dug through the boxes she found the confidential sugar industry documents that are at the center of Michèle Hozer’s documentary “Sugar Coated.”

Trailer: “Sugar Coated

Just over 90 minutes long, “Sugar Coated” uses the likes of journalist...

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With Halloween coming up, it seems like an appropriate time to share this article recently published on CrossFit.com.

"Devil in the Diet"

by ANDRÉA MARIA CECIL

In the 1800s, Sylvester Graham scornfully wrote of fatty meats’ driving sexual desire. His cure: whole wheat.

Later in the century, John Harvey Kellogg, a Graham follower, espoused the same wisdom, adding that too much lard would cause bowel backup. His solution: vegetarianism.

This way of eating, both men argued, was also a way to avoid disease and prolong life.

But our disdain for dietary fat started much earlier than the 19th century—years before either man created his intentionally bland recipe for Graham crackers or Kellogg’s cornflakes.

Lipophobia

The diets of most native peoples the world over—from the aboriginals in Canada to the Maasai in East Africa—have been characterized by animal fat. Some indigenous groups have regularly drunk animal blood for dietary sodium. From this act was born the derogatory term “bloodthirsty savages.”

“Civilized people” did no such...

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Join us this weekend for the Bloom's Annual Halloween Bash! Cosmo and Hien have invited the gym to come over to their place 4107 W Neptune St for a costume potluck party! Bring a dish and drink to share!

Sunday we will have Yoga with Michelle at 10am! Free for all members, only $12 for your friends!

Friday's Training:

Take Five - Part 1

5 min AMRAP:

Buy in: 600m run

Directly into...

12 Deadlifts (185/135)

12 Lateral Burpees over the bar

Rest 5 mins

Take Five - Part 2

5 min AMRAP:

Buy in: 400m run

Directly into...

9 Deadlifts (225/155)

9 Lateral Burpees over the bar

Rest 5 mins

Take Five - Part 3

5 min AMRAP:

Buy in: 200m run

Directly into...

6 Deadlifts (275/185)

6 Lateral Burpees over the bar

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Tomorrow night we are Plogging! Here are the details:

Let's get trashed with Plogging!

In case you haven't heard of this Swedish concept, Plogging = "Picking up Trash while Jogging" and we're bringing this awesome idea to South Tampa. Every Thursday, join 81Bay owner Keelan to clean up our neighborhood, exercise and make an impact in our community while doing it.

The 2 mile run will start at 81Bay and runners will depart at 6:30pm. Gloves and bags will be provided by our friends at Keep Tampa Bay Beautiful, but please feel free to bring your own supplies with you.

...

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Tomorrow we are celebrating our resident Masters athlete, Coach Dana, and her recent birthday last Saturday! Dana is 47 years young, and easily the most athletic member of the gym! She has been to several high level competitions, and trains most days on her own doing Misfits. For her birthday she requested "heavy barbell" and "high skilled gymnastics movement" so here is this spicy couplet for you! Come in and practice muscle ups if you don't have them!

We'll be going to Duke's at Hula Bay tomorrow evening for birthday drinks! Stop by!

Wednesday's Training:

"Happy Birthday Dana!"

For Time:

4-8-12-16

Squat Cleans (185/135)

3-2-1-1

Ring Muscle Ups

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Just kidding!

The big myth about getting a sleek, jelly-free belly is that you have to do endless stomach exercises. Hence the never-ending procession of rollers, riders, crunchers and other fitness gimmicks that never give you the washboard you want.

You cannot roll, twist, or squeeze your way to a sexy stomach, no matter what the infomercials tell you.

Here’s why: you already have abs! They might not be as developed as the dude on the cover of Men’s Health, but you already have abs. The problem is that fat is covering them up. Get rid of the fat, and your abs will show up just fine. Believe me, they are there.

Doing stomach exercises is important for further developing those muscles and building core strength (more on that in a moment), but the best thing you can do as far as your torso is concerned – not only for improving confidence, your looks, and your comfort with your body, but your health – is to shed fat. Midsection fat is the most...

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Thank you to everyone who brought a friend to our Free Week last week! We can tell you enough how much it means to us when you refer people you know and like to us! You even helped us break a weekday record of 31 people in a class!

The next steps for brand new people to CrossFit are to take the Fundamentals classes. These are usually scheduled one on one with a coach, but more than one person can do sessions at a time if you want to join with a friend/spouse, etc. We typically do 6 sessions before letting you jump into the group classes, so you feel comfortable with the movements. The Fundamentals program is $199. If you are interested in signing up, please send me an email at info@primalempowerment.com!

Monday's Training:

21-18-15-12-9:

Wall Balls (20/14)

Pull-ups

200 Meter Run*

*After Each Round. 5 Total Runs.

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Goodbyes are never easy. We hate losing wonderful members of our community, though it is an unfortunate circumstance given that we are so close to the Air Force base, we tend to lose beloved athletes because of the nature of the military.

Gerardo is no exception. He started in January during our New You Challenge, and jumped right into the fitness and nutrition! Since joining the gym, he is a regular at our group classes, Barbell Club, and Yoga! Some might say Gerardo's biggest achievement since joining the gym is losing 45 pounds, but I think he may list the friends he's made instead.

We are sad to see you go, Gerardo! Thank you for everything, and good luck on your next adventure!

Friday's Training:

20 min AMRAP, with a partner:

7 Deadlifts (185/135)

7 Lateral Burpees over the Barbell

200m Row

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Don't forget we will have a Going Away Potluck and WOD for Gerardo on Friday evening! Bring a dish or drink to share to send him off!

Tomorrow's workout has a few movements that are a little bit higher skilled. But don't worry! We have many modifications we will review and available to do during the workout, so don't feel like you can't come! We are so happy with how many new folks we've had this week and we hope to continue seeing you!

Thursday's Training:

Strength:

Strict Press

10-8-6-4-2

Metcon:

5 rounds for time:

5 HSPU

10 MB Front Squats

30 Double Unders

RX+: Strict HSPU

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I would be remiss if I didn't post anything regarding nutrition this week. Nutrition is the foundation of health. CrossFit's prescription for nutrition is simple:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Eating for wellness relates to the quality of food. Eating for performance relies on a combination of food quality and quantity. During our Fundamentals programs, I spend part of one of the six sessions going over this prescription in more depth. We feel that you can't meet your full potential or completely reap the benefits of CrossFit unless you address what you are eating!

Twice a year we hold gym-wide nutrition challenges which encourages all athletes to eat right for the better part of a month - six weeks. We have had many success stories, you can check them out on our Testimonials page. Our next challenge begins November...

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Guys! Thank you so much for telling your friends about us and getting them to come into the gym for the Free Week! There is still plenty of time for more people to come and we'd love to have them! Tomorrow is more of classic strength then metcon (WOD) type of class, and it will allow people to get under a barbell while moving safely.

This Friday, we will be having a Going Away Potluck and WOD for Gerardo. He is off to training in North Carolina and then overseas for work. Please help us send him off by bringing a small dish to share on Friday evening. He has been a wonderful addition to our community and we will miss him!

Tuesday's Training:

Strength:

Back Squat

Build to a Heavy Triple

Rest approx. 2min between sets

Metcon:

3 Rounds:

400 Meter Run

21 Back Squats (115/75)*

*new athletes will take the bar from the rack, experienced athletes from the floor

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This weekend was such a blast! I am so happy so many of you came to the events we planned. I loved being out on the water in Crystal River and swimming in the cold springs, and best of all seeing some manatees up close! And yoga today was a nice way to recover from all the paddling on Saturday! I guess a lot of you like coffee, and from now on I will tempt you with caffeine to get you to come hang out with me :)

This week there will (hopefully) be new athletes coming to our classes. Please introduce yourself to anyone you don't know, and make everyone feel welcome. We are so proud of the community and hope to add some good folks to it! Thank you in advance for telling your friends about us!!!

Monday's Training:

"Dirty Thirty"

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Goblet Squats (53/35)

30 Toes to Bar

30 KB Deadlifts (53/35)

30 Wall Balls (20/14)

30 Burpees

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We have several activities planned for this weekend and we'd love to see you at all of them!

  • Saturday 10/6 we are heading to Crystal River Kayak Company to rent SUPs/Kayaks and enjoy couple of hours on the water! Please click here to read about rates, rentals, manatees, and to download the waiver in advance! If you would like to make plans to carpool, you may meet up at the gym and drive up together! We will probably get lunch after kayaking!
  • Sunday 10/7 kicks off our Free Week with Yoga at 10am! Followed by our first Primal Coffee Talk meet-up at Kahwa Coffee at 11:15 (Henderson location)

Let's get through tomorrow with...

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Running, we either love it or hate it! As a CrossFitter, you probably don't like it very much but can put up with the short distances - 200m, 400m. But a mile! That is not something you'd do for fun, unless you're one of the weird ones who actually run for pleasure. Just kidding! Get out of your comfort zone and try to set a new PR! We'll also be lifting heavy for those of you who prefer the barbell :)

Thursday's Training:

A. On the 1:30 x 7:

7 Dumbbell Strict Presses

7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

B. Run 1 mile

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Check out the woman pictured above in this post from CrossFit's instagram:

Via @crossfitbluediamond: Stacy has been a member of CFBD for almost 3 years and she does CrossFit for her health! “I started CrossFit about two years after I had a stroke. While the hospital and OT Therapy helped me regain some of what I lost physically and mentally, I needed something to help keep me going and keep me sane. I’m not able to work because of the things I’ve lost but CrossFit has helped me keep going. I owe a lot to my coach and the care she takes into knowing my abilities and limits. It’s certainly frustrating to know how, pre-stroke, I was capable of so much more but through CrossFit I’ve learned to truly accept the me I am now and I’m okay with it.” -Stacy

...

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Exciting news that will enhance the overall WZA experience was announced via a joint press release between both CrossFit and Wodapalooza:

“CrossFit, Inc. today announced that Wodapalooza, a global fitness festival and inclusive competition, is joining the roster as the 7th event to be sanctioned by CrossFit. In 2019, Wodapalooza’s top male and female individual competitors, as well as the top four-person team, will qualify to the Reebok CrossFit Games in Madison, Wisconsin. The much-anticipated announcement recognizes Wodapalooza’s history as a popular, diverse, and community-driven festival…”

The Wodapalooza CrossFit competition is open to all athletes and kicks off this week with their online challenge and qualifier. As with all CrossFit-sanctioned events in the 2019 Games season, should the top male or female athlete at Wodapalooza qualify for the CrossFit Games by other means, then the number two podium finisher will receive a Games invitation....

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You may have noticed over the last couple of weeks that we have a new coach on staff - Michelle Busby! Here is her bio:

"Originally from South Africa, Michelle's CrossFit journey began in Cape Town at Cape CrossFit in 2011. Cape CrossFit was her first CrossFit family and their ethos, "Doing all the right things, for all the right people, for all the right reasons.” is something that deeply resonated with her, and she tries to live by it daily. CrossFit inspired and empowered Michelle to quit her desk job in Cape Town allowing her to follow her dreams of travelling the world and grow as an individual. Michelle knew that no matter where she went she would always have a community of like-minded people at every box she dropped into along her travels. Michelle happened to meet her husband while coaching at CrossFit Dublin in Ireland and she has made so many incredible friends at almost every box she has dropped into along the way.

...

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Don't forget to wear your long socks tomorrow for rope climbs! Lots of grip work tomorrow as well, so get those wrists and forearms loose! Other than that, no news! Happy Friday!

Friday's Training:

Strength:

Hang Power Clean

Build to a Heavy Triple

Metcon:

"Hang In There"

14min AMRAP:

12 Hang Power Cleans (135/95)

2 Rope Climbs

Goal: HPCs in 1-2 sets, Fast cycle through Rope Climbs

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Big Food’s Poisonous Propaganda

Sep 24, 2018 ROBERT H. LUSTIG

Many industries have marketed dangerous products to unsuspecting consumers, but no industry has provided more disinformation than the processed food industry. And no ingredient has fueled more morbidity, mortality, and economic havoc than sugar.

SAN FRANCISCO – Every advertising executive knows the difference between marketing and propaganda. One uses facts to espouse a point of view, while the other relies on falsehoods and deceit. But if the difference is truth, what is the commonality? For scientists, it is dopamine. And for the processed food industry, that fact has been worth trillions of dollars.

Dopamine is the neurotransmitter of the brain’s reward center, and it is activated by stimuli like cocaine, nicotine, and alcohol....

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It's that time again! We will be offering a Free Week to all new athletes beginning Sunday, October 7 with Yoga through Saturday, October 13. All CrossFit, Barbell Club, and Kids Classes will be free for new people all week long! Please tell a friend, share our event on Facebook, or Instagram. Every bit helps!

Wednesday's Training:

Strength:

Back Squat

Build up to a 1RM

(5-3-3-1-1-1...)

Metcon:

"Quicksand"

For Time:

Rx

21-15-9

Back Squats (135/95)

Bar Facing Burpees

Scaled

21-15-9

Back Squats (95/65)

Bar Facing Burpees

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On the menu for tomorrow: the Barbell!

Tuesday's Training:

"Barbell Knockout"

EMOM For As Long As Possible:

1 Lift (Snatch/Clean/DL)

*Increase by 10/5 lbs every min.

-Start with an empty bar and Snatch for as long as possible.

- Once you cannot snatch the weight, Clean for as long as possible.

- Once you cannot clean the weight, Deadlift for as long as possible.

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Hope you had a fantastic weekend! Let's get ready for a new week of training!

Monday's Training:

Strength:

Strict Press

5-5-5-5-5

All working sets above 75-80%

Metcon:

4 Rounds:

400m Med Ball Run

16 1-Arm DB Shoulder Press

8 DB Lateral Box Step Overs 24/20

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"Conquering your first strict pull-up"

Ah, the good ol’ strict pull-up. Nothing like having to elevate your entire body weight! Some people have no problem banging out strict pull-ups. However, a large population of CrossFitters see the word “pull-up” and are instantly defeated by what seems to be a mythical accomplishment.

Women in particular have a very difficult time conquering their first strict pull-up. Since the pull-up isn’t very technical, it’s mostly due to a lack of strength, not skill, that holds women back.

Subscribe to BoxLife Magazine

The Banded Pull-up Paradox

Most CrossFit boxes have no issues in allowing athletes to throw bands on the bar to use as an acceptable scaling for pull-ups. While this is OK for WODs, it doesn’t help much for developing pure pull-up strength. We all know that one person who has been using the same thick green band for the last two years. Heck, it might even be you. There...

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Here is a list of places you can find high quality protein:

1. Fresh Family Goods - co-op, gets local meat and produce

10787 Oak St NE, St. Petersburg, FL 33716

Monday 8:30 till 6:00 PM

Tuesday 11:00 till 5:00 PM

www.Freshfamilygoods.com

Grassfed beef

Pastured pork, chicken, eggs

Wild caught fish

2. Sprouts/Trader Joe's/ Publix - look for sales, limited options, typically more expensive

3. Farmer's markets:

Hyde Park Market - 1st Sunday of every month 10-3 in Hyde Park Village

Seminole Heights market - 2nd Sunday 10-2pm - the location changes so just make sure you look it up

Downtown St. Pete - every Saturday morning

4. US Wellness Meats - online ordering, wide selection of meat, use discount code "Liz" on any order for 15% off

5. Butcher Box - subscription service, $129 per month, 8-12 pounds of different meat is delivered to...

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Today we lost a very dear Primal member, and OG, my dog Freckles.

Freckles was getting up there in pup years but she enjoyed her physical activities like walks, chasing lizards, and when Snarf was still with us, following him around. It's never easy to lose someone you love. I want to thank all of you who showed her kindness and scratches behind her ears (and on her butt - her fave) but I'm confident she is now at peace.

Give your furry friends extra love today for me.

Tuesday's Training:

"Go Fish"

For Time:

1000m Row

Immediately into...

3 Rounds:

21 Deadlifts 135/95

15 Lateral Barbell Burpees

9 Push Jerks 135/95

Goal: Consistent row pace, Big sets & fast transition on triplet

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Our Primal Liftoff was a great success this weekend! Check out our Instagram story highlight/page and Facebook to check out who won!

Many of you know that I can't stand litter and people leaving their trash everywhere. 81 Bay Brewing has a "Plogging" run club every Thursday at 6:15pm and I am hoping some of you will want to join me. The term is a mash-up of jogging and the Swedish “plocka upp,” meaning pick up. In this case, litter.

Across Europe, there are plogging groups in Scandinavia, Germany and beyond. In the United States, it’s just starting to catch on among exercisers who are fed up with rubbish along their route.

You can read more about this new fitness/environmental craze...

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Saturday is our Primal Liftoff! We've been talking about it for weeks and it is finally here! I know we have been hounding you to sign up, and we convinced some, but now I need you all to come out and support those who are competing!

Stop by anytime from 9-12 on Saturday and cheer everyone who is participating. Check out the vendors are donating their time to offer some cool products and services. It really means a lot to have a supportive audience and community there. Bring your family and friends! There is going to be food & beers!

Friday's Training:

Strength:

Superset:

4 x 5-10 Strict Pull Ups

4 x 5-10 Strict Ring Dips

Scales:

PUs- Reps (3-5), Banded PUs, Low Bar Pull Ups

RDs- Reps (3-5), Banded RDs, Ring Push Ups, Box Push Ups

Metcon:

"Purgatory"

8 min AMRAP:

4 Power Cleans 135/95

3 Front Squats 135/95

2 Thrusters 135/95

*5 Burpees at the top of each min including at the start

Goal: Hang on to the bar

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We Don’t Do Abs, We Do Midline Stabilization

Greg Glassman, CrossFit Founder and CEO, was quoted saying “We don’t do abs, we do midline stabilization.” It sounds kind of snobby and elitist, but really, Glassman is making an important distinction. Your ‘midline’ does not just include your abdominals, or six-pack muscles. In reality, ‘core strength’ means spinal stability, and this goes far beyond our abs.

Midline stability relies not only on your core musculature, but on your body’s prime movers too. These include the muscles in your hips, glutes, hamstrings and spinal erectors. Midline stability refers to the capacity to maintain neutral spine under load through full range of motion. It takes awareness and control of all these muscles to keep the spine stiff and stable, from the top of the head to the base of the sacrum. The ability to maintain a stable midline goes the other way too; it allows you to utilize the prime movers more efficiently.

I’m commonly asked, “what do you do for abs?” My answer; everything, and we don’t stop at abs. Almost every movement you...

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FYI it's the last day to sign up for the competition! I will be charging everyone who's name is on the list tomorrow!

CrossFit and other fitness communities are taking the place of church in some millennials' lives, this article argues. "“People come because they want to lose weight or gain muscle strength, but they stay for the community,” he said. “It’s really the relationships that keep them coming back.”

"We heard people say, “Well, CrossFit is my church,” or, “SoulCycle is like my cult.” In a good way. Once that religious perspective had been opened in our eyes, so many things came out. Whether it’s the flag [on display] in every CrossFit [gym]; the names of different workouts that are given to honor fallen servicemen and women, either in the police in the military; the way that the space is set up."

Do you do CrossFit solely for how it affects your physical health, or for the opportunity to...

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Tomorrow is 9/11, if you haven't considered volunteering, or performing any acts of service, you can honor the memories of those lost 17 years ago by doing so.

"September 11th National Day of Service and Remembrance is the culmination of efforts, originally launched in 2002 that promotes community service on 9/11 as an annual and forward-looking tribute to the 9/11 victims, survivors, and those who rose up in service in response to the attacks."

Find a volunteer opportunity here.

Tuesday's Training:

"Criss Cross"

Rx

15 min AMRAP:

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

15 Toes to Bar

Scaled

15 min AMRAP:

20 DUs/40 SUs

10 Wal Balls 14/10

20 DUs/40 SUs

10 Knees to Chest/Toes to Rig

Goal: Each movement in 1-3 sets

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I hope your weekend was restful and enjoyable, hopefully you got some time to recover and take care of yourself. Thanks to Michelle for her Yoga class as usual.

Congrats to Coach Dana for placing 6th in her age division at the Granite Games this weekend! If you don't know, the Granite Games are a big deal! They are going to be one of the CrossFit sanctioned events next year in which athletes can compete to go to the CrossFit Games. If you missed the new qualifying process for the Games, you can catch up here. Anyways, we are super proud of Dana for training her butt off to qualify, all while working, raising her family, and coaching for us!

More Liftoff practice coming up for you tomorrow...

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We are going to cut off sign ups for the Liftoff on Wednesday, September 12 so please sign up before then!!

Our time frame for that day tentatively looks like this:

  • Athletes arrive & get weighed 8:15-8:45
  • Dr. Jake will be adjusting and taping athletes from 8:15 until 9am
  • Event 1 begins at 9:30am

Event 2 begins approximately at 10:15am

Event 3 begins approximately at 11am

Winners announced & prizes awarded right after last event! You should be done by noon at the latest if you are participating!

If you are not participating, please come and support your fellow athletes and check out the vendors that will be set up that morning!

Friday's Training:

Strength:

Wendler Front Squats Wk 2

1x3 @ 70% of 1RM

1x3 @ 80% of 1RM

1x3+ @ 90% of 1RM

Metcon:

"Fire Breather"

For Time:

30-20-10

DB Thrusters 35/25

75-50-25

Double Unders

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CrossFit Training just posted this regarding Masters athletes but it applies to all of us - sometimes our limitations are "centered between the ears".

“I can and I will” needs to be the mindset of the CrossFit athlete - especially when you are considering signing up for the Primal Liftoff and you have fear holding you back,

How to get your head in the game:

✔️Identifying negative self-talk

✔️Dealing with anxiety

✔️Recognizing self-limiting beliefs

✔️Resetting rigid thinking

✔️Changing your attitude towards intensity

If you are hesitating to sign up for the Liftoff because you are nervous or think you aren't good enough, change your thinking! You perform in front of your peers on a daily basis in the gym, and now you get the chance to compete for cool prizes (such as a Free evaluation from RXChiro & a bag of SFH Protein, among others!). Just do it!

...

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Tomorrow we will be practicing one of the olympic weightlifting movements we do in CrossFit - the clean & jerk. I've included a video above breaking down the points of performance of the two movements. We include olympic weightlifting in our strength and class workouts because they help us improve on all 10 Physical Skills - Accuracy, Agility, Balance, Coordination, Cardio-Respiratory Endurance, Flexibility, Speed, Stamina, Power, Strength. “They train athletes to effectively activate more muscle fibers, more rapidly than through any other training modality. The explosiveness that results from this training is of vital necessity to every sport.” (CrossFit Foundations, 2006)

Since you all get so much practice with these lifts if you come to class on a regular basis, you should demonstrate your skills by signing up for the Primal Liftoff! Seriously, we want everyone to participate. You don't have to be the best lifter, you just have to want to have fun and try hard!...

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....A Surprise!

Here are some clues:

  • It's a tester WOD
  • There is no running
  • It is a great aerobic capacity test
  • There aren't any pull-ups, squats, ab mat sit-ups, or push-ups
  • It's not a sprint, but it's not a marathon
  • It will give you insight into pacing
  • You may feel slightly uncomfortable during it...

Good luck! :)

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Did you know...

Labor Day in the United States is a public holiday celebrated on the first Monday in September. It honors the American labor movement and the contributions that workers have made to the strength, prosperity, laws, and well-being of the country. It is the Monday of the long weekend known as Labor Day Weekend and it is considered the unofficial end of summer in the United States. It is recognized as a federal holiday.

Beginning in the late 19th century, as the trade union and labor movements grew, trade unionists proposed that a day be set aside to celebrate labor. "Labor Day" was promoted by the Central Labor Union and the Knights of Labor, which organized the first parade in New York City. In 1887, Oregon was the first state of the United States to make it an official public holiday. By the time it became an official federal holiday in 1894, thirty states in the United States officially celebrated Labor Day.

So let's celebrate the end of summer with a fun workout tomorrow at 9:30am!

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"Saved by the Barbell" is this Saturday at 9:30am! All ages and skill levels are welcome so bring friends and kids! We will be accepting donations on behalf of the CrossFit Foundation which is raising money to start CrossFit programs in schools - with the hope to eventually have it offered in every school. You know the value of CrossFit for yourself and your health, so let's help give kids that head start.

Dress in your favorite 90s outfits! Channel your favorite 90s tv shows - like mine, Beverly Hills 90210 (Dylan!)

Friday's Training:

Strength:

1 Snatch + 1 OHS

Build to a Heavy Complex

Metcon:

"Nancy"

5 Rounds for time:

400m run

15 OHS (95/65)

Goal: consistent run pace, UB OHS

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Are you eating grass fed beef? You should be! Here is a quick summary of why:

Grass-fed beef is important. It’s nutritionally superior, it’s environmentally sustainable, it doesn’t breed antibiotic-resistant bacteria, and it doesn’t involve stomach-turning amounts of cruelty to animals.

Best places to find it:

1. Fresh Family Goods - co-op, gets local meat and produce

10787 Oak St NE, St. Petersburg, FL 33716

Monday 8:30 till 6:00 PM

Tuesday 11:00 till 5:00 PM

www.Freshfamilygoods.com

Grassfed beef

Pastured pork, chicken, eggs

Wild caught fish

2. Sprouts/Trader Joe's/ Publix - look for sales, limited options, typically more expensive

3. Farmer's markets:

Hyde Park Market - 1st Sunday of every month 10-3 in Hyde Park Village

Seminole Heights market - 2nd Sunday 10-2pm - the location changes so just make sure you look it up

Downtown St. Pete - every Saturday...

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Hey guys! We have an awesome list of vendors coming to the Primal Liftoff! So far it's:

RxChiro - Dr. Jake will be on site to do quick adjustments and kinesio taping for any athletes interested

Clean Conscience Foods - will have NEW meals to test out

SFH Protein - will be giving out samples of various protein

Buddy Brew Coffee - will be giving out samples of their cold brew Bolt products

BIRTHFIT South Tampa - will be promoting postpartum fitness programs

...

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This Saturday we will be participating in a WOD called "Saved by the Barbell" and accepting donations to help increase the number of CrossFit Kids programs in schools. Here is a little about the cause:

"Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

Each year, rates of chronic diseases like type-2 diabetes, obesity, and liver disease – conditions once associated with the sick and elderly – rise among children, from toddlers to teenagers.

And yet each year, more schools reduce their physical education programs. Recess is becoming a thing of the past. Cafeteria food, deeply flawed nutrition education, and sugar-stocked vending machines only contribute to the problem. And schools where children grow up in poverty, food deserts, and disadvantaged communities pose even greater challenges to kids’ health."

Here is the full article:...

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With CrossFit HQ moving much further in the direction of promoting health and away from the high level competitors who make it to the CrossFit Games each year, you can plan to see more articles, posts, and stories about people who say CrossFit has saved their lives, and less about Mat Fraser.

This article was just posted in the CrossFit journal about a former long distance runner who ate 1,500 calories per day, only weighed 95 pounds, and who broke her hip before she turned 30, due to such low bone density. After finding CrossFit and learning how to appropriately fuel her body, Amy Williams is now 116 pounds and eats over 2,500 calories per day. She is now an affiliate owner striving to save others' lives. "As soon as I started listening to my coaches, eating real food and not paying attention to my weight, I was also able to get pregnant," said Williams, who now has two healthy children. You can read the full article here.

If you haven't stumbled across the...

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See you Saturday morning at Bobby Hicks Pool 4120 W Mango Ave, Tampa, FL 33616 at 10am for our final Heroes of Summer WOD - swim edition. If you do not want to swim we will have a non swimming option as well.

Sunday 11-2 we will be having Babe Sesh! We'll be working on our glamour muscles then grabbing some deliciously cold margaritas around 1pm. Tell a girlfriend!

Friday's Training:

Strength:

Build to a Heavy Triple OHS

Metcon:

"Double Trouble"

3 Rounds:

50 Double Unders

10 OHS (115/75)

50 Double Unders

5 Ring Muscle Ups

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Join CrossFit HQ and the CrossFit Foundation on September 1, 2018 to help build the life-saving culture of CrossFit for Kids in our schools, our parks, our neighborhoods, our communities. With your help, we can put the kids who need it most on a path to life-long health. That’s what Saved by the Barbell is all about.

Proceeds from the workout will support the development and growth of CrossFit programs for kids in schools, recreation centers, and communities everywhere. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of children.

We will be participating in the workout below and collecting donations for this cause! You can learn more information here!

"Saved by the Barbell" (workout for Saturday, September 1)

3 rounds for max reps of:

  • 1 minute of burpees

  • 1 minute of wall-ball shots
  • 1 minute of deadlifts

  • 1 minute of med-ball...
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The name of the game: Move Fast, Move Well, Control the Weight.

Wednesday's Training:

"Big Clean Complex"

6 Sets of the Following Complex:

1 High Hang Squat Clean +

1 Hang Squat Clean +

1 Squat Clean + 1 Push Press

1 High Hang Squat Clean +

1 Hang Squat Clean +

1 Squat Clean + 1 Push Jerk

1 High Hang Squat Clean +

1 Hang Squat Clean +

1 Squat Clean + 1 Split Jerk

Goal: Hang on to bar, AHAP

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We will be restocked with SFH Protein tomorrow afternoon! If you'd like to reserve a bag, please let me know! They will go quickly :)

We will also be getting more Buddy Brew Bolt for your caffeine needs. As always, you can enjoy an ice cold FITAID after a WOD.

Hungry? Grab a meal from Clean Conscience Foods - all organic ingredients and locally sourced, humanely raised meats! An intelligent choice when you're on the go.

These companies will also all be vendors at the PRIMAL LIFTOFF! Sign up at the gym!

Would you like to see other products available...

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The Toll of America's Obesity - not just physical, but economical as well

"Nearly four out of 10 adults are obese; for children, it’s nearly two out of 10. Most 2-year-olds today will develop obesity by age 35, according to a recent projection from our colleagues at Harvard.

The obesity epidemic affects every region of the country and every demographic group. But rates have increased the fastest among low-income Americans and racial minorities, exacerbating pre-existing health disparities.

Weight-related complications like hypertension, fatty liver, orthopedic problems, sleep apnea and Type 2 diabetes are bad enough when they strike in middle age. But they have become relatively commonplace at pediatricians’ practices across the country. In adults, obesity substantially increases the risk for some of the most feared illnesses, like heart disease, cancer and Alzheimer’s. At all ages, obesity is associated...

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Saturday - #PrimalHeroes WOD at 9:30am then Snatch Clinic with Coach Joel!

Sunday - YOGA 10am!!

If you're as sore as I am after this week, YOU NEED YOGA!

Friday's Training:

Strength:

Deadlift

Build to a Heavy Set of 10

Metcon:

"Captain Insano"

3 Rounds:

20 Deadlifts (155/105)

15/10 Cal Row/Bike

20 DB Reverse Lunges (50/35)

15 Burpees

Goal: Consistent pace first 2 rounds, push through last round

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MORGAN GRIFFIN IS OUR RAFFLE WINNER!!! Congrats Morgan and have fun in Miami :)

Thank you to all who participated and donated to our new equipment fund! We appreciate you!!

Don't forget to pick up your t-shirt or tank top!

Sign up for the Primal Liftoff on Saturday, September 15th!!

Thursday's Training:

"Strict Nicole"

Rx

20min AMRAP:

400m Run

Max Unbroken Strict Pull Ups

Sc1

20min AMRAP:

400m Run

Max Unbroken Banded Pull Ups

Sc2

20min AMRAP:

200m Run

Max Unbroken Ring Rows

Goal: At least 5-6 reps each set

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We are going to do the Raffle Drawing tomorrow evening at 6:30pm! Please purchase your raffle tickets to support buying new equipment for the gym before then, and be entered to win a free two night stay in a Hilton in Miami - including breakfast!!!! It's a $280 value!!!!

We should also have out t-shirts in tomorrow afternoon! We will hold yours if you ordered one, and we will also have extra if you'd like to purchase one!

Wednesday's Training:

Strength:

Back Squat

1x5 @ 65% of 1RM

1x5 @ 75% of 1RM

1x5+ @ 85% of 1RM

Metcon:

"Everest"

For Time:

21-15-9

Back Squats (225/155)

HSPUs

Rx+: Strict HSPUs

Goal: Big sets, fast transitions

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In three weeks we will be hosting a BIRTHFIT Postpartum Series at the gym. It begins on Tuesday, September 4 and runs through September 27. It is a 4 week program meeting Tuesdays and Fridays at 10:30am. The program is designed for moms who would like to:

  • honor your postpartum body,
  • establish a solid core foundation,
  • wake up your posterior chain,
  • and enhance your posture through safe, effective functional movements that transfer into everyday life tasks.

If you know someone who is in the first year of postpartum, please let them know about this program. You can find out more information here.

Tuesday's Training:

"Jump City"

For Time:

1 Round

800m Run

80 Double Unders

21 Hang Power Cleans 135/95

2 Rounds

400m Run

40 Double Unders

15 Hang Power Cleans 135/95

3...

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Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. “By the time that (Simmons) passed, he had mentored and ministered to over 1,000 kids,” says Simmons’ wife, Lisa.

The Randal D. Simmons Outreach Foundation was established in Simmons’ honor and aims to uphold his vision. The foundation serves to empower and encourage families and at-risk youth in underserved and low-income areas. The organization hosts fundraising events to raise money for the kids Simmons cared about.

“My dad, he was a hero,” Simmons’ son, Matthew, says. “He was basically the biggest role model anybody could follow.”

Even after his passing, Simmons remains an inspiration. LAPD and SWAT-team member George Ryan, who also leads the CrossFit Striking Trainer Course, described him as a “real-life superhero.” Shortly after Simmons’ death,...

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Join us Saturday morning after class at 10:30am for a wood burning class to make your own custom cutting/cheese board with Ashley! It's only $15 to participate and we will provide snacks and champagne.

We are on week 4 of our Heroes of Summer challenge this Saturday, and we will be doing "Viola". Post on social media with #PrimalHeroes and the person with the most posts will win a prize!

Speaking of prizes, please enter our raffle for a trip to Miami!

Friday's Training:

Strength:

1 Power Clean + 1 Front Squat + 1 Push Jerk

Build to a Heavy Complex in 12 minutes

Metcon:

"Wise Men"

3 x 3 min AMRAPs:

3 Power Cleans

3 Front Squats

3 Push Jerks

3 min rest between AMRAPs

Weights: 125/80, 145/100, 165/110

Rx+: 135/95, 155/105, 185/125

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Hey guys!

We want to give you the chance to take a little getaway to Miami by raffling off a FREE 2 night stay plus breakfast for two in a Hilton hotel! Enter to win by purchasing tickets - $6 each or 2 for $10. All proceeds are going towards new equipment for the gym - probably some new plates or barbells this next go around. We will have the drawing next Wednesday, August 15.

If you didn't notice it, we just got a new airbike from Rogue called the Echo. Check it out!

Thursday's Training:

"Catch Fire"

Rx

3 Rounds:

1000m Row

200m Farmer's Carry 50/35

100 Ft. Walking Lunge

Scaled

3 Rounds:

750m Row

200m Farmer's Carry 35/25

75 Ft. Walking Lunge

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Check out the newest episode of the CrossFit Podcast about Type 2 Diabetes:

Regan Doele boldly posted "We Cure Type 2 Diabetes" on a sign outside his affiliate, Octane CrossFit, in Phoenix, Arizona.

CrossFit Founder Greg Glassman is on a mission to enlist doctors, medical professionals and affiliate owners to understand "The Mess." Octane CrossFit caught the attention of Coach Glassman because it stands behind the truth: CrossFit affiliates have cured and will continue to cure Type 2 Diabetes.

Learn more about "The Mess" here:

Greg Glassman: The World's Most Vexing Problem

•...

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We are now carrying an organic cold brew coffee in convenient 10.5 oz cans called Bolt from a local coffee purveyor Buddy Brew Coffee! There are two options; Nitro and Original. Both are freshly roasted and pack a punch - 325mg of caffeine with no artificial ingredients you would normally find in a preworkout powder.

The retail cost is $4 per can. Try one out before your WOD or grab one for your morning routine!

Follow Buddy Brew Coffee on Instagram

Tuesday's Training:

"Napalm"

Rx

2 Rounds:

10 Bar Muscle Ups

20 Bar Facing Burpees

30 Deadlifts (225/155)

40 Wall Balls (20/14)

Scaled:

2 Rounds:

10 C2B Pull Ups

20 Burpees

30 Deadlifts (155/105)

40 Wall Balls (14/10)

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What an exciting CrossFit Games! I hope you watched the events over the course of the weekend, and I was happy to be joined by some of you at the gym to watch the action. In case you missed any of it, you can watch it at games.crossfit.com.

The male top athletes are:

Mat Fraser

Patrick Vellner

Lukas Hogberg

The top female athletes are:

Tia-Clair Toomey

Laura Horvath

Katrin Davidsdottir

Monday's Training:

Strength:

Push Press

3-3-3-3-3

Each Set AHAP

Metcon:

For Time:

400m Run

30 KB Swings 53/35

30 1-Arm KB Push Press 53/35

400m Run

20 KB Swings

20 1-Arm KB Push Press

400m Run

10 KB Swings

10 1-Arm KB Push Press

Goal: Keep the KB off the ground

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More Games action tomorrow starting at 10am our time! Go to games.crossfit.com or CBS Sports app or Facebook Live. For Saturday, we will be in the gym all day beginning with Barbell Club at 8:30am, followed by CrossFit at 9:30am and our third Heroes of Summer workout. After that we will hang out, grill some food, and enjoy some beverages while watching the CrossFit Games. Feel free to hang with us all day!

Don't forget about our Yoga class at 10am on Sunday, and then the last day of Games events!

Friday's Training:

Strength:

Bench Press

8-8-8-8

AHAP

Metcon:

"Go Big or Go Run"

For Time:

50 Toes To Bar

*400m Run Every time you come off the bar

Rx+: 60 Toes To Bar

Goal: Complete in 4 sets or less

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Thursday's Training:

For time:

42,195 meter row

timecap: 4 hours

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.

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.

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just kidding!!!!

Thursday's Training:

"Deadpool"

Every 3 mins x 7 (21 mins):

21 AbMat Sit Ups

14 Med Ball Jump Squats 20/14

7-6-5-4-3-2-1 Deadlifts

Score: Deadlift Weights for each round

*Climb in Weight or Same Weight Across

Goal: Complete each round in under 2 mins, Unbroken jump squats & DLs

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The CrossFit Games begin in Madison, Wisconsin tomorrow morning at 7:20am with a 10 lap bike race around a 1200m course called Criterium. All 40 male athletes and then 40 female athletes will race at once.

Tomorrow will also feature 3 other workouts: 30 muscle ups for time, CrossFit total, and then a marathon row. Make sure to tune in at games.crossfit.com, on Facebook, or using the CBS Sports App.

Something new at the CrossFit Games this year is the 2 day CrossFit Health Conference in which Greg Glassman, founder of CrossFit, and a world-class crew of independent thinkers and doers explore the devolution of science and the ills of modern medicine. If you want to know more about how CrossFit is revolutionizing the health industry, check out CrossFitHealth.com or follow them on social media @crossfithealth.

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The CrossFit Games workouts are as follows: (not all have been announced)

WEDNESDAY:

Bike 10 laps for time

(1,200± meters per lap)

30 muscle-ups

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

  • Marathon Row

THURSDAY: REST DAY

FRIDAY:

THE BATTLEGROUND

Rescue Randy drag

2 rope climbs

Obstacle-course run

2 rope climbs

Rescue Randy drag

Men wear 20-lb. vest

Women wear 14-lb. vest

...

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We will be watching the CrossFit Games this weekend on Saturday, August 4 at a local food and beverage establishment. Most likely we will be meeting at Belmar Tavern on El Prado and Manhattan mid-afternoon. I will update everyone with time/location as it gets closer since we don't know when the events will be scheduled that day yet.

On Sunday, August 5 we will have yoga at 10am and then will be hanging around the gym for the final events!

You can download the CrossFit Games event app to keep up with everything going on with the athletes and events starting this Wednesday!

Monday's Training:

Strength:

Back Squat

3-3-3-3-3

Front Rack Reverse Lunges

12-12-12

Build in Weight or Same Weight Across

Metcon:

"Sore Subject"

Alt. Tabata x 8 mins:

Back Squats (45/35)

Double Unders

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It is with a heavy heart that we wish Amanda & Brett the best of luck on their upcoming move. Amanda and Brett started at CrossFit Thumbs Up 2.0 in early 2014 and have become staples of our community. Both showed a passion for CrossFit early on, and worked out consistently to improve their fitness. A couple of years into doing CrossFit, Amanda and Brett decided to take their Level 1 and became coaches for us. We have loved having them as leaders for us in the gym, and they have been invaluable to us.

Please come by tomorrow afternoon to say goodbye and wish them luck on their new venture!

Friday's Training:

Good Bye Brett & Amanda!

Partner WOD

Rx

For Time:

300 Double Unders

60 DB Hang Snatches 50/35

100 Partner Wall Balls 20/14

60 DB Hang Clean & Press 50/35

1000m Row

Sc

For Time:

200 DUs/400 SUs

60 Alt. DB Snatches 35/25

100 Partner Wall Balls 14/10

60 DB Hang Clean & press 35/25

1000m Row

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If you think handstand push-ups are hard, wait until you try to actually walk on your hands! Handstand walks are one of the highest skills we do in CrossFit and do not come easily to most of us (at least with HSPU you have a wall to lean on). People with a gymnastics background will probably have an easier time learning this movement, but for others (like me) it may be one of your goals for the year (or every year). For me, I can walk a few feet on my hands without falling, but any more than that is a frustrating process of kicking up and falling down. It is definitely something you can strive to achieve, but don't get down on yourself if you can't quite get anywhere yet, that's why we have scaled options!

To work on handstand holds, start with the wall walk! Which is what we'll be doing tomorrow in the scaled version. Get your feet together at the top and put your nose against the wall when you do them!

We know there will be handstand walks at the CrossFit games, the question now is whether they will be over obstacles or not!

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You may have been told at some point that kids shouldn't do resistance training or weight lifting because "it isn't safe" or it could "stunt their growth". That way of thinking has evolved over the years, and many researchers have found that strength training is actually beneficial for children.

"Light weights allow mechanics and consistency to be developed with a manageable load and can reduce the severity of accidental injuries. This invested time also translates to more efficient movement, promoting orthopedic safety as loading incrementally increases with athletic tenure."

CrossFit Kids Research Brief: Kids and Resistance Training

This article highlights a study which found "To conclude, resistance training is absolutely an important component to add to the training regime of kids, regardless of age group. Physiologically, muscle fitness is associated with decreased adiposity, improved bone health and a...

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The above video is of Level 1 Seminar Staff member and CrossFit Games Athlete, James Hobart, discussing why CrossFit workouts differ in degree and not kind. Meaning intensity is relative to individual athletes no matter who they are and what their training background is like. This is why we can get results from a workout like "Fran", while the top athletes in the world can do the same workout and also get results from it. We need to make sure we scale appropriately to achieve the intended intensity from each workout. As long as each athlete pushes themselves to the "peak of their psychological and physiological tolerance" they will get results. So push yourselves to achieve that intensity!

Tuesday's Training:

"Shark Attack"

3 Rounds:

3 mins Cal Row

2 mins Burpee Box Jump Overs (24/20)

1 min Wall Balls (20/14)

2 min Rest

Goal: Strong pace on row, keep moving through BBJOs, big sets of WBs

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What do sharks and CrossFit have to do with each other? Check out this story about a woman who reeled in a shark at a beach in Texas, giving credit to her CrossFit training for the strength to get it onto shore.

http://abc13.com/pets-animals/woman-says-crossfit-training-helped-with-big-shark-catch/3727643/

There is also Joel & Yoonmee's page, Shark Strength & Fitness, where they post about their training and photos of you sharks getting after it as well! Give them a follow if you haven't already! https://www.instagram.com/sharkstrength/

If you aren't following the gym on social media, what are you waiting for? Don't you want to see cool photos and videos of you working out?!

We're on Facebook &...

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We are half way through our Free Week already! There are still three more days for your friends to come try us out. Don't forget about Barbell Club tomorrow night at 5:30pm. We will be hosting a Lifting Competition on September 15, and working with Coach Joel in Barbell Club is a great way to improve on your skill, strength, and technique for the snatch and clean and jerk, as well as accessory movements.

The Lifting competition will be open to anyone in the gym, and we will be announcing more details in the near future.

Thursday's Training:

A. Floor Press

5-5-5-5-5

Build to a Heavy 5-Rep

B. "Toss Up"

For Time:

24-18-12

KB Swings (53/35)

Push Ups

Wall Balls (20/14)

Rx+: KB Snatches

Goal: Big sets, fast transitions

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Our nickname-giving, marine life loving, long hair don't care coach Halley celebrates her birthday tomorrow! And to celebrate along with her, we will be doing a workout with some of her favorite movements. Don't worry about being able to do all of the movements as written, we always have numerous ways to modify our workouts so they are accessible to anyone - even your grandma!

We will be taking more preorders for our t-shirts and tank tops this week, so if you didn't get one on our first order please write your name on the sheet under which one you would like. I will charge your account for the shirt unless you want to pay cash. Help represent the community!

Wednesday's Training:

"Halley-acious"

20 min AMRAP:

86 Double Unders

7 Plate G2OH (45/25)

18 Burpees Over Plate

32 OH Walking Lunges

Goal: Manageable sets, short rest, keep moving

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Thank you to those of you who are trying us out this week for coming today! We are so happy to those of you who are already members for telling your friends and family about us!

Last week I took a break from social media while spending a few days with family in St. Augustine. These days it's so easy to be glued to your devices and constantly feeling the need to check what everyone else is doing on social media. It probably isn't news to anyone that this can be detrimental to your mental and physical health. Making posts and getting likes gives us instant gratification and releases a burst of dopamine in our brains, but that feeling is very short lived. Fostering meaningful relationships with other people and being part of a community is what gives us a sense of value, and a longer lasting feeling of wellness.

If you find yourself unable to abstain from social media while around other people, try taking a break or limiting the times you look at it (like at 9am and 2pm for example). Suggest to your friends to all put your phones in the center of the...

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Sunday Yoga with Michelle was just what the doctor ordered this morning. I hope you all feel relaxed and recovered and ready to start a new week!

Our Free Week is now through Saturday, so please tell your friends to get in the gym to give us a try!

On Saturday, 7/21 we will begin our "Heroes of Summer" series. We will do a Hero WOD every Saturday for 6 weeks, and the person who attends the most and makes the most posts on social media using the hashtag #PrimalHeroes, will win a prize!

Monday's Training:

"Bumpy Ride"

Teams of 3

Rx

25 min AMRAP:

9/6 Cal Row

6 Burpees over Rower

100m Med Ball 20/14 Run or Sandbag Run

Scaled

25 min AMRAP:

9/6 Cal Row

6 Burpees or Box Burpees

100m Med Ball Run 14/10

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Friday's Training:

"Strict Lynne"

Rx

5 Rounds:

Max Rep BW Bench Press

Max Rep Strict Pull Ups

Rest 3mins

Sc

5 Rounds:

Max Rep Bench Press @ 70% of BW

Max Rep Kipping/Banded Pull Ups

Rest 3mins

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Thursday's Training:

"John Deere"

For Time:

21-15-9

Cal Row

Lateral Plate Hops 45/25

200m Farmer Carry 53/35

21-15-9

Cal Row

Plate Squats 45/25

200m Farmer Carry 53/35

21-15-9

Cal Row

Plate G2OH 45/25

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Wednesday's Training:

A. 3-Position Power Snatch

Build to a Heavy Single

B. 3 Rounds:

75 Double Unders

50 Air Squats

15 Power Snatches 115/80

Goal: Big sets of DUs, keep moving through squats, quick cycle through PSs

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Tuesday's Training:

"Kellen Helly"

For Time:

1 Round of Kelly

2 Rounds of Helen

1 Rounds of Kelly

*Kelly:

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

*Helen:

400m Run

21 KB Swings 53/35

12 Pull Ups

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Monday's Training:

A. Push Press

5-3-1-1-1...

*Build to a Heavy Single

*Rest approx. 1.5-2mins between sets

B. "Nose Bleed"

13min AMRAP:

27/21 Cal Row

21 Deadlifts 135/95

15 Burpees

9 Push Press 135/95

Goal: Keep moving through row & burpees, DLs & PP in 1-2 sets each rd

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We will have free childcare this Saturday so bring your kids with you to class if needed!

Please watch the video above for points of performance in the front squat.

If you have issues performing the front squat - whether you can't keep your elbows up, it causes pain in your wrists, you can't get below parallel, etc., please read this article!

"Poor flexibility in the front rack is one of the most frequent complaints in the gym, and without good positioning an athlete’s ability to properly perform the front squat, clean, overhead press and jerk can be significantly affected.

The front-rack position is a combination of several motions: shoulder flexion and external rotation, elbow flexion and pronation, wrist extension, and thoracic-spine extension. As with any movement or positioning fault, a better understanding of the various components will allow the athlete or coach to more effectively correct underlying...

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Short & sweet post tonight, because tomorrow's workout will be long and HARD!

Have a fun and safe Fourth!

Wednesday's Training:

"Ain't Over Til the Fat Lady Sings"

Rx

For Time: (60min Time Cap)

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Burpees

400m Run after each round

*If you have a Weight Vest, wear it.

Sc1

For Time:

20-18-16-14-12-10-8-6-4-2

Burpees

400m Run after each round

Sc2

For Time:

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

Burpees

200m Run after each round

Goal: Comfortable pace on runs, keep moving through burpees

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Have you ever felt like you "tweaked" something while working out or in every day life? Do you have a nagging tightness or feel achy that won't go away no matter how much you foam roll/lacrosse ball? You might need to see a chiropractor!

If you have never been to a chiropractor you may be skeptical or think of getting your whole spine and neck yanked and cracked, but I promise there is chiropractic care out there that is not all about making your bones pop audibly. Yes there might be some of that during a visit, but you want a chiropractor who is going to listen to the issues you have going on, and then tailor treatment to you individually.

Last week I saw Dr. Jake Lowe of RX Chiro in St. Pete and was very pleased with my experience. He took time to talk with me about my lifestyle and past/present concerns before working on me. He used a variety of techniques and wasn't interested in rushing me out. I felt immediate relief from the tension I had been dealing with and left confident...

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Happy July, friends!

Don't forget we will only have a 9:30am class on Wednesday, the 4th in celebration of Independence Day! We will be offering free childcare during that class.

We will be offering free childcare during our Saturday morning classes as well unless we tell you otherwise! You're welcome :)

I had a blast at Vertical Ventures Saturday night and hope those of you who came out did as well! We will have more fun activities planned for July, and if you have any ideas of what to do, please let us know!

Monday's Training:

Strength:

Build to a heavy squat clean thruster

Metcon:

For Time:

21 Box Jump Overs 24/20

21 Power Cleans 135/95

15 Box Jump Overs 24/20

15 Hang Squat Cleans 135/95

9 Box Jump Overs 24/20

9 Thrusters 135/95

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Stay tuned for some fun activities in July! We'll get out of the gym for fitness, socializing, food & drinks and we will have a few things planned for in the gym like a raffle and a friendly summer competition :)

Friday's Training:

Strength:

Back Squat

3-3-3-3-3

*Start at 80% and build to a Heavy Triple

Metcon:

For Time:

10-8-6-4-2

Strict Pull Ups

2-4-6-8-10

Strict Handstand Push Ups

Goal: Manageable Sets, Do not reach failure

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Don't forget that on Saturday 6/30 we will have free childcare during our 9:30am class!

We will also be heading to Vertical Ventures in Tampa for some indoor rock climbing fun! Bring a friend or family member to get in with 2 for 1 admission. We will be arriving at 6pm.

Finally we have Yoga with Michelle on Sunday, 7/1 at 10am - it's free with your membership!

Thursday's Training:

Rx

Every 2 min x 7:

36 Double Unders

9 Toes To Bar

3 Power Cleans

Sc1

Every 2 min x 7:

18 Double Unders

6 Toes To Bar/as high as possible

3 Power Cleans

Sc2

Every 2 min x 7:

36 Single Unders

6 Knees to Chest

3 Power Cleans

*Build up to a Heavy Triple Power Clean

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How to PR your Snatch:

Create Your Weightlifting Ritual

Watch any high-level lifter closely, and you’ll notice the OCD-like quality to the way they address the barbell. Establish your own consistent routine that puts you in a frame of mind to succeed. Grip the bar in the same place each time. Place your feet in the same location under the bar. Take the same deep breath before you initiate every lift. I ask my lifters to approach each session with intention. Step up to the bar every time with purpose. Visualize what your perfect lift looks like, and execute. Eventually, what you see in your head will become reality.

I’m not saying you can’t play around with different foot or hand placement to find what works best for you, but pay attention to what you are doing. If you are random with your set up, you success will be random. When you walk into the gym, block out the noise of the day and focus on the task at hand. Breaking bad habits is excruciating, so it's best to never form them in the first place.

...

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Why do some of us get the infamous "butt burn" when doing high reps of ab mat sit-ups?

According to Shanna Tubbs, a doctor of physical therapy at the VA Medical Center in Helena, Montana, and a CrossFit athlete of five years, chafing during sit-ups is caused by a combination of physique and poor technique.

Consider the lumbar curve.

“When you do a sit-up, you should be taking out most of that curve,” Tubbs said.

Though an AbMat offers support for the lumbar curve, many athletes tend to use it as a crutch, relying on momentum to carry their torsos forward and pivoting on the tailbone at the edge of the mat.

“And when you pivot there, all you’re doing is just getting road rash,” Tubbs continued. “When you give somebody an AbMat … and you ask them to throw their arms forward and you anchor their feet—what we're using is just the top portion of our abs, or our hip flexors are helping us and pulling us forward, and you're not really getting the proper ab stability.”

Foam squares or yoga mats help reduce friction...

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We want to wish a happy birthday to coach Yoonmee who celebrated her birthday on Saturday with her favorite workout, "CrossFit Disco" and then some paddleboarding with some of you all!

We also want to wish a happy birthday to new dad Brett! We hope he celebrates with his new teammates, Brayden & Brooklyn, his lovely baby-mom Amanda, and some cold Miller Lite :)

This week is the last one in June, and it is getting increasingly warm out and inside the gym. Please plan accordingly and bring water!!! We had a few people feel sick after the workout on Friday, and we want to encourage you all to stay hydrated throughout the day, and especially while at the gym or outside. You can add a pinch of sea salt to your water for added electrolytes!

Monday's Training:

Strength:

Bench Press

4 x 10 As heavy as possible

Metcon:

"Big Daddy Brett"

7 Rounds:

3/arm DB Bicep Curls (static hold opposite arm) 50/35

6 Dumbbell Strict Press

9 Deadlifts 205/145

Goal: DB...

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Where Wednesday's wod was about high skill movements, today's wod is about grunt work. Today we will randomly divide the class into two teams. The workout involves two stations: a bike/row station and a sled push/pull station (Box Carry will be with the sled station if class is big enough).

Team 1 will begin on the bike or rower (use bike first, add rowers if needed for bigger classes) and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing the sled for 400m. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint.

As with the bike/row station, the team on the sled may break up the 400m as they see fit, even having multiple athletes push/pull each sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations.

Each team will bike/row and push/pull the sled three times a piece, with the score being total number of cumulative calories across the three rounds.

...

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Great work on those high level skills today! I know that sometimes it doesn't feel amazing to have to scale all of the movements in a workout, but doing so helps us work on progressions to get the strength or skill needed to accomplish the RX movements down the road. Enjoy the process as they say :)

Tomorrow we will focus on upper body pressing strength and then get our heart rates up with a metcon. We'll see you then!

Thursday's Training:

Strength:

E2MOM x 5:

5 Push Press

Start at Approx. 80% and Increase weight each set

Metcon:

4 Rounds:

35 Double Unders

15 Med Ball Cleans (20/14)

10 DB Push Press (50/35)

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If you know me well, you know that I am a huge proponent of high quality animal products. I only buy grass-fed beef, free range chickens/eggs, and pastured pork, wild caught fish. You are what your animal eats! So if your animal is living on a factory farm in a small pen surrounded by its own feces, most likely you aren't getting the best protein you possibly could. Check out this deal from Strauss Direct, a family owned farm that raises animals humanely. Their cows are grass-fed and grass-finished, meaning they eat grass until the day they die and are not supplemented with grains.

They are offering an amazing deal on their box of chicken and beef for 40% off with the code GETFIT40. I ordered mine today, the price dropped from $235 to $141. That's a really good deal for some choice cuts of beef.

Wednesday's Training:

Metcon:

2018 Regional Event 3 (Mod.)

3 Rounds:

Rx

5 Ring Muscle Ups

30 ft. Handstand...

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Tomorrow evening we will be joined by Niko of Clean Conscience Foods for a free tasting! If you haven't tried any of the meals we carry, you can sample some after your workout! He will be at the gym for the 4:30pm class through the 6:30pm class!

Are you an artist or do you know someone who is? We are looking to hire someone to paint a mural on one of our walls to make our gym cooler. Let us know!

Tuesday's Training:

Strength:

Deadlift

Build to a Heavy Single

Metcon:

"Sugar Daddy"

For Time:

21-15-9

Deadlifts (225/155)

400m Run

Goal: Manageable sets w/short rest on DLs, push run pace

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Happy Father's Day to all you strong Dads out there! We want to honor you for making your health a priority and being a role model of health and fitness for your kids!

Thank you to those who came to our Beach WOD on Saturday! We got in our fitness in the beautiful gulf and on (in) the sand, and had a great time doing it! We will try to continue to plan workouts outside of the gym to mix things up and keep things fresh. Please let us know if you have any other suggestions!

Monday's Training:

Skill:

1 Snatch + 2 OHS

Build to a Heavy Single

Metcon:

"Cindy Got Jacked"

For Time: (15min Time Cap)

5 Rounds of Cindy

30 OHS (115/80)

1000m Row

Goal: Get through OHS in 3 sets or less, push pace on row

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Beach WOD this Saturday at 9:30am! Please try to arrive between 9 and 9:30 to get set up. We will meet on the beach across from the Hurricane Restaurant on 9th and Gulf Way. There is metered street parking available. Bring a cooler with drinks/food, sunscreen, a beach chair/umbrella, and your bathing suit! It will be a great time!

Sunday we will have Yoga at 10am, we will be wishing all of you wonderful dads a Happy Father's Day!

Friday's Training:

Skill:

Alt. EMOM x 10:

Odd) 3-5 Strict Ring Dips

Even) 3-5 Strict Pull Ups

Scales:

RDs- Ring Push Ups

PUs- Banded PUs, Low Bar Pull Ups, Ring Rows

Metcon:

For Time:

4-8-12

Thrusters 135/95

1-2-3

Rope Climbs, 15 ft.

Goal: Thrusters in 1-2 sets, push the pace!

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The winner of the raffle is Johnny! This guy is on a roll! He is generously gifting his free month of CrossFit to his daughter so she can participate in our Fundamentals program! And, everyone wins with the NEW FAN we have now! We will be having more raffles like this to contribute to new equipment for the gym, with some cool prizes for you guys!

Check out the announcement on Instagram.

Thursday's Training:

2018 Regionals Event 1 (Mod.)

"Triple 1.5"

For Time: (30min Time Cap)

Rx

1500m Row

150 Double Unders

1.5 Mile Run

Sc

1000m Row

100 DUs/200 SUs

1 Mile Run

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The winner of the nutrition challenge is Keri Davis!

She accumulated the most points from tracking her meals most consistently. Keri also improved her time on the workout and had a noticeable difference in her before & after photos. She is our all-around winner of the free 2 night stay in Sarasota!

We are also awarding two other participants - Gerardo & Johnny!

Both Gerardo and Johnny have had significant weight loss over the past couple of months, and we want to recognize them for consistently tracking their meals throughout the challenge!

Thank you to everyone who participated, we hope you got something out of the challenge and will continue to make your nutrition one of your top priorities!

Wednesday's Training:

A. E2MOM x 6:

Sets 1-2) 3 Snatches @ 80%

Sets 3-4) 2 Snatches @ 85%

Sets 5-6) 1 Snatch @ 90%

B. "Snake Bite"

For Time:

21-15-9

Squat Snatch 95/65

C2B Pull Ups

-Or-

15-12-9

Power Snatch 75/55

OHS 75/55

Pull Ups/Ring Rows

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Tuesday's Training:

Every 4:00 x 5:

30 Air Squats

20/15 Cal Row

10 Burpees Over Rower or Parallette

Goal: Fast transitions in/out of rower, don't stop moving

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This Week:

  • The winners of the Nutrition challenge will be announced by Wednesday! Sorry for the wait! We are still calculating the scores. You will be notified if you have won a prize!
  • Don't forget to buy some raffle tickets to raise money for a new fan for the gym. You have a chance to win a free month of CrossFit you can use for yourself, or for a friend! We will have the drawing on Wednesday, 6/13. The winner will be notified!
  • Pass-a-grille is the winner for the Beach Workout next Saturday 6/16! We will meet on the beach across from the Hurricane Restaurant between 8th and 9th Ave. Bring your sunscreen, umbrella, chair, towel, beers, food, and water, you will get sandy and wet!
  • Sunday is not only Fathers Day, but Free Yoga at 10am! All you dads out there come treat yourself with an hour long hot yoga sesh. You'll thank me later.

Monday's Training:

A. EMOM x 5:

5 Front Squats

B. For Time:

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

Clean & Jerks (115/80)

30 Double Unders after each...

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We are calculating all of the results from the tester today, the scores from tracking your meals, and the before/after photos and will announce the winners at the beginning of next week! Great work!

Referrals - we need your help!

There are several of you who have brought in your family and friends to the gym and have gotten them to join. You are much appreciated! A referral is the highest compliment you can pay us. If you need help convincing your family and friends to try CrossFit, make sure to not only talk about the workouts you love, tell them about how your life has been positively changed. Maybe you've lost weight, maybe you have more energy, maybe you sleep better, maybe you've made great friends. Let them know why the gym is the best hour of your day. As always, you are the reason we do what we do.

Here is how the referral process works:

  • Tell a friend about CrossFit, and ask them if they'd like to try the Saturday class
  • They try the class, get a great workout in, meet some cool people, and get a bunch...
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You did it!

The end of the Macros in May Nutrition Challenge has come! I'm super proud of all of you who participated and kept track of what you ate for the past 30 days! You should feel proud of yourselves too, even if you fell off with tracking or with eating the right way. You committed to the challenge and now have the knowledge of how to track your protein, your carbs, and your fat intake. Hopefully you have noticed positive changes in how you look, feel, and perform. Please submit your final days of tracking, your "after" photos, and your Baseline wod results to your coach by the end of the week. We will announce the winners once all of the results are in!

Thursday's Training:

A. Turkish Get Up

4-4-4-4-4

(2 reps/arm)

Climbing in Weight

B. "Baseline"

For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

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We are kicking off a new tradition this week with a monthly raffle! Every month we will give you the chance to win something amazingly awesome, and to get it started for June we are raffling off a free month of CrossFit. We will start selling tickets tomorrow for $6 each, or 2 tickets for $10. We will have the drawing next Wednesday 6/13 and announce the winner on social media. If you win, you will not have to pay a membership fee for the following month! We will be using the proceeds from the raffle to buy a NEW FAN for the gym!!!!

We plan to announce the monthly prize on the first Wednesday of every month and will offer up sweet prizes like equipment and experiences. Please see a coach to purchase a ticket. You may pay cash or write your name on the clipboard with the number of raffle tickets you'd like to buy! Make sure to write your name on the ticket!

Wednesday's Training:

A. Build to a Heavy Single

3-Position Power Clean + Split Jerk

B. "Tiger Blood"

3 Rounds:

10...

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Have you checked out the CrossFit podcast yet? There are interviews with Games athletes, affiliate owners, and regular people who have transformed their lives with CrossFit. Check it out here.

Some other podcasts you may want to check out:

Froning & Friends - listen to the 4 time Games champ discuss challenges, motivation, and interview important people in the CrossFit world

Pursuing Health with Julie Foucher - interviews with medical professionals, Games athletes, and people who have overcome obstacles on what it means to them to lead healthy lives

Move your DNA - Biomechanist Katy Bowman talks about natural movement and interviews experts in the field of movement versus exercise.

What are your favorite health/exercise related podcasts?

Tuesday's Training:

"Cast Away"

3 min AMRAP:

21 Lateral Barbell Burpee

21 OHS (75/55)

Max Cal Row

3 min Rest

3 min...

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Regionals are over! We had an awesome weekend watching the athletes in the Atlantic Region try their hardest to be #GamesBound to Madison in August. We also got to attend an Affiliate owner dinner and mingle with fellow CrossFit gym owners at a reception. There were a ton of sweet vendors to check out, and we may or may not have gotten some sweet swag :)

If you get the chance to go next year, definitely do it! It is a lot of fun, and inspiring to be around so many talented athletes. We even got to talk to a few and snap some photos!

You can check out the leaderboard to see which athletes made it to the 2018 Games here.

Monday's Training:

A. Build to a heavy triple Deadlift

B. 15 min AMRAP:

60 Double Unders

30 Wall Balls (20/14)

15 Deadlifts (245/165)

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Happy June!

Tomorrow's workout is a repeat from November last year, so check your wod books for your score. The penalty runs may begin to add up if you don't break up your HSPU strategically, so make sure to go for a number you know you can get. Don't worry if you don't have unbroken HSPU, you can scale the workout to take out the penalty runs or reduce the reps. It's a fun one!

Make sure to watch the Atlantic Regional beginning tomorrow through Sunday. Jared, Maisie, and I will be there cheering on our local athletes. If you want to check out some of the action in person, message me because we have extra tickets!

Friday's Training:

"HSPU Biathlon"

For Time: (20min Time Cap)

Rx

400m Run

18 Unbroken HSPUs

400m Run

15 Unbroken HSPUs

400m Run

12 Unbroken HSPUs

*200m penalty run if sets are broken

Sc1

400m Run

18 HSPUs (No Penalty for breaking)

400m Run

15 HSPUs

400m Run

12 HSPUs

Sc2

200m Run

15 Box Pike Push Ups

200m...

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Yes that's right, you only have 1 week to go for the nutrition challenge! I hope all of you have been keeping up with eating healthy and tracking your food intake! I know that tracking your macros and needing to prep your food and grocery shop more often to buy fresher ingredients, that's why it's called a challenge! If you have been keeping up with the plan, you will have amazing results. We will be redoing the challenge WOD on Thursday, June 7 as well as taking the "after" photos that day. Please hang in there one more week, you can do it!

Thursday's Training:

A. EMOM x9 (3 Rounds):

1) 1 Snatch @ 72% of 1RM

2) 1 Snatch @ 77% of 1RM

3) 1 Snatch @ 82% of 1RM

B. 4 Rounds:

15/12 Cal Row

12 Toes To Bar

9 Hang Power Snatch (95/65)

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Hi there! We are back from vacation and hopefully you guys are well rested from the long weekend we just had. Props to those of you who did Murph, and then Fran today. You are tougher than me!

Now that May is just about over, we are half way through 2018. It's time to reflect on the last 6 months and how we have worked towards our goals. Have you been able to check off any of them? Are you just as far from your goals as you were in January? Maybe it's time to reassess some of them and come up with goals that you are more likely to accomplish rather than setting lofty, long term goals. I myself know I still have a far way to go to do handstand walks and that I have not practiced nearly enough so I will refocus on that. Feel free to adjust any goals on the board if need be, and please add your goals to the board if you haven't already done so!

Wednesday's Training:

"Power Outage"

5min AMRAP:

Buy In: 100 DUs

12 Power Cleans 115/75

4 Burpee Box Jump Overs 24/20

Rest 5 mins

5 min AMRAP:

Buy In: 100...

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"Murph" goes down this Saturday at 9:30am! Please come and cheer people on even if you aren't going to participate in the workout. Everyone is welcome, so if you have any friends who want to join in please bring them. We are going to have a raffle with some prizes, including some sweet Stance socks to raise money for the Wounded Warrior Project.

We will also have these Memorial Day crew socks for sale beginning Wednesday afternoon. They usually retail for $20 but we are selling them for $10!

Wednesday's Training:

A. Hang Squat Clean

Build to a Heavy Single

B. 8 min AMRAP:

3 Hang Squat Cleans (95/65)

3 Toes To Bar

6 Hang Squat Cleans

6 TTB

9 Hang Squat Cleans

9 TTB

etc...

Goal: Short Sets, Short Rest

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I hope you guys aren't feeling as destroyed by the work today as I am! Tomorrow's WOD has built in rest (thankfully) but here is a strategy on how to approach it:

Within these 5min windows, it's all about moving for the whole time. The only movement that athletes will likely stop on is the deadlifts. Therefore, this is the movement we want to focus on. The pace of the runs and the pace of the burpees can be dialed in to a speed that will allow athletes to complete each set of deadlifts in 1 or 2 sets. With 5min of rest to follow, we want to make it a goal to do little to no resting during the “go” window to maximize how much work gets done.

Tuesday's Training:

"Play Dead"

5 min AMRAP:

Buy-In: 600m Run

12 Deadlifts (185/135)

12 Lateral Burpees over the Barbell

Rest 5 min

5 min AMRAP:

Buy-In: 400m Run

9 Deadlifts (225/155)

9 Lateral Burpees over the Barbell

Rest 5 min

5 min AMRAP:

Buy In: 200m Run

6 Deadlifts (275/185)

6 Lateral Burpees over the Barbell

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If you are participating in the nutrition challenge, congrats on making it two weeks! There are still two weeks left, but hopefully you have gotten into a solid routine of eating healthy food and tracking. Remember, the points for tracking increase each week the challenge continues, so don't forget to enter in your meals and send them to your coach each day.

If you are getting burnt out on eating the same meals, check out this website about easy, paleo meals you can prep ahead of time. If you need something quick, grab a meal from our Clean Conscience Foods freezer!

Over the weekend the East, South, and Europe Regionals took place. The workouts are streamed live on Friday, Saturday, and Sunday so you can check them out live or watch them recorded. If you are up for a road trip, the Atlantic Regional is June 1-3 in West Palm Beach. Jared, Maisie, and I will be there...

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Last birthday celebration this week I swear! At least this one is a bit of a break from what we did today, phew! Please wish Christina a happy birthday when you see her tomorrow :)

Stop by 81 Bay Brewery tomorrow evening to celebrate the week of birthdays we've had at the gym! People will be showing up around 7:30-8pm.

Join us Saturday morning for Jared's financial fitness talk with free coffee!! The stick around for a great workout. Don't forget about recovering with yoga on Sunday at 10am.

Don't let your nutrition suffer over the weekend. Grab some Clean Conscience Food meals to keep you on the right track. My favorite is the Buffalo Chicken.

Friday's Training:

A. EMOM x 10:

1 Tempo Front Squat @ 51X1

As Heavy As Possible

B. "Snug as a Bug in a Rug"

For Time:

18-15-12-9-6

Hang Power Cleans (105/70)

Box Jumps (24/20)

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The week of coach birthdays continues with our head coach Joel tomorrow! You'll see the time domain is how old he will be, the big "29"! The reps are his birthdate. And the movements are his faves! Yes it is long so you will just put your heads down and do the work. So come celebrate Joel with this workout!

Thursday's Training:

“Joelseph”

29min AMRAP:

5 Burpee Muscle Ups

17 OHS (95/65)

89 Double Unders

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Today's workout was a doozy! Tomorrow we will recover with some work on our pull-ups and then a max reps bodyweight workout. Plus we get to practice some of the movements in Murph!

If you are feeling beat up this week, you can recover with our free yoga class on Sunday at 10am!

Before that, come train your Financial Fitness with Jared at 8:30am on Saturday. He'll be dropping some knowledge bombs annnnd giving you all free caffeine :)

Wednesday's Training:

A. EMOM x 8:

Odd- 45 second P2P Plate Carry (45/25)

Even- Max Rep Pull Ups

B. 3 Rounds:

1 min Max Cal Row

1 min Max Rep Push Ups

1 min Max Rep Air Squats

1 min Rest

Goal: Equal reps each round

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Tomorrow is Jared's birthday! Welcome to the Master's Division J-Bone! :)

We will celebrate Jared's day by doing a workout that glorifies his abilities: HSPUs and heavy squat cleans (in the perfect short time domain so he doesn't get too tired haha).

The best birthday gift you could give him would be to come to his Financial Fitness chat on Saturday at 8:30am. There will be free coffee!

Tuesday's Training:

A. Squat Clean

Build to a Heavy Single

B. "J-Bone"

9min AMRAP:

3 HSPU

1 Squat Clean (205/155)

6 HSPUs

2 Squat Cleans

9 HSPUs

3 Squat Cleans

12 HSPUs

4 Squat Cleans

...

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If anyone wants to volunteer to help out at the Airfest this weekend, there is a sign up sheet on the desk at the gym, or talk to Thomas/Eric. They are looking for people to help run a booth selling food and souvenirs. It's a great way to get on base for the show!

If you're looking for a spot to see the action but don't want to fight traffic, there is a field that opens to the public on S. Wall St. off Interbay. The planes fly right overhead.

Bring some sunscreen Saturday because you will be working outside at 9:30am!

Friday's Training:

A. Deadlift

Build to a Heavy 2 Rep

-Then-

3x7 @ 80% of Heavy 2 Rep

B. For Time:

1000m Row

30 Deadlifts (225/155)

30 Lateral Burpees over the bar

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Our t-shirts/tank tops are here! Make sure you pick yours up if you ordered one, or purchase one of the extras we got for $25!

Have you heard of a keto diet? Want to know what it is and how it differs from eating paleo? Check out this article by Robb Wolf, an old school paleo nutrition guy on Paleo Vs Keto Diets.

Wolf says, "Regardless of the dietary approach (paleo, keto, vegan etc.) your #1 focus is eating whole, unprocessed foods with an eye towards nutrient density." And I agree!

Tomorrow is Melina's birthday, so we are doing a workout in her honor! Happy Sweet 16!

Thursday's Training:

"Sweet 16"

16 min AMRAP:

16 Toes To Bar

16 S. Arm KB Push Press (53/35)

50m Waiter Carry

Goal: Consistent sets of TTB, Unbroken Waiter Carry

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Want to see the athletes at the "tip of the spear" compete over 3 days to see who makes it to the CrossFit Games? Buy tickets to Regionals! Our event takes place in West Palm Beach this year from June 1-3, and will be made of up athletes from the Atlantic region. Not only will you see high level athleticism, but you can also check out amazing vendors and get some much needed CrossFit swag. You can even interact with athletes who are competing. One year Jared and I met Dave Castro, and he even met Greg Glassman, CEO of CrossFit. We will be in attendance with Regionals rookie, Maisie Page.

Two events have been announced so far, a repeat of the "Triple Three" from the Games a few years back, and "Linda" aka the Three Bars of Death.

You can purchase tickets and look for a hotel by going to the CrossFit Games site.

Wednesday's Training:

A. Back Squat

Build to a Heavy 5 Rep

B. Alt. EMOM x 14 (7 Rounds):

Odd- 50 Double Unders

Even- 30 seconds of...

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Check out the video above of James "OPT" Fitzgerald performing "Helen" under 7 minutes in 2007, with Dave Castro counting down for him. James won the first CrossFit games that same year. It may not be that impressive a time at this point, but it is still exciting to watch. Your goal tomorrow will be fast runs, unbroken Kettlebell swings and pull-ups. A "good" time would be between 8 and 12 minutes. Make sure to record this one, it's another CrossFit benchmark.

Tuesday's Training:

"Helen"

3 Rounds:

400m Run

21 KB Swings (53/35)

12 Pull Ups

Goal: Consistent run pace each rd, Unbroken KB Swings/Pull Ups

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Thank you to everyone who attended the nutrition discussion on Saturday and got a free meal and juice sample! Be on the lookout for Clean Conscience Foods meals for sale at the gym very soon!

Babes Brunch was a blast this morning and I'm totally grateful we have so many amazing and inspiring ladies in our community. Can't wait for the next one!

There is still time to sign up for our BIRTHFIT postpartum series beginning this Tuesday 5/8 at 10:30am if you know any new moms! You can learn more by going here!

Our 4 week nutrition challenge begins tomorrow! Time to dial in our nutrition and be consistent with tracking our meals! For those who are participating, you should have received an email from me on Saturday, if you haven't please let me know. If you missed my talk on Saturday and are confused about what to do,I've assigned you all to a coach, so please reach out to them with any questions.

Let the gainz (and losses!)...

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Saturday. Make sure you are at the gym. If not, Sunday will have its REVENGE.

3 Rounds For Time:

21/15 Cal Row

15 Bar Facing Burpees

12 Clean & Jerks 95/65

Goal: Sub 12mins, Unbroken C&Js

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May is packed with events. Make sure you check them out and sign up!

"Meter Maid"

For Time:

200m Run

27 Wall Balls 20/14

27 Box Jumps 24/20

200m Run

21 Wall Balls

21 Box Jumps

200m Run

15 Wall Balls

15 Box Jumps

200m Run

9 Wall Balls

9 Box Jumps

200m Run

Goal: Steady pace on run & BJs, each set of WBs in 3 sets or less

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I've probably posted this before, but here is a list of reasons why you should be doing yoga as a CrossFit athlete:

1) Yoga improves your range of motion and general mobility

2) Yoga helps you focus

3) Yoga teaches you how to breathe more efficiently

4) Yoga develops your ability to balance

5) Yoga keeps you fit

6) Yoga gives you time to relax

7) Yoga reinforces good positioning

8) Yoga can be a legitimate workout

9) Yoga builds community

10) Yoga is fun!

Here is the full article. Don't miss Yoga with Michelle this Sunday at 10am!

Wednesday's Training:

A. Build to a heavy 5 rep Deadlift

B. 12 min AMRAP:

6 Strict HSPUs

9 Deadlifts (225/155)

30 Double Unders

Goal: Break early, break often, keep round pace consistent

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Click this link for details on HOW TO PARTICIPATE IN THE MACROS IN MAY NUTRITION CHALLENGE

We are super excited to be able to offer a sweet grand prize! Check it out!

We will have a full discussion of foods/guidelines/how to track/coach assignments on Saturday, May 5 at 10:30am!

AND a free food tasting with Clean Conscience Foods which is going to start delivering meals to the gym! These will be perfect during the challenge because the macros will already be figured out for you :)

Tuesday's Training:

"Life Alert"

4min AMRAP:

27/21 Cal Row

21 Toes To Bar

15 Front Squats 115/75

Rest 4min

4min AMRAP:

24/18 Cal Row

18 Toes To Bar

12 Front Squats 135/95

Rest 4min

4min AMRAP:

21/15 Cal Row

15 Toes To Bar

9 Front Squats 155/105

Goal: Equal or more reps each AMRAP

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We are so proud of and thankful for our athletes who were able to volunteer this weekend at the Walk for Wishes and Clean SOG events! You guys are so awesome and we appreciate your help!

This coming month do something to help yourself out and join our Macros in May Nutrition Challenge. I will be posting the details here in a couple of days so hang in there for that! Just mark your calendars for this Saturday, May 5 after the workout we will have a healthy food tasting and a nutrition discussion!

Then Sunday, May 6 is Yoga at 10am and a Babes brunch at noon :) Challenge starts Monday, May 7!

Tuesday, May 8 is the first class of the BIRTHFIT Postpartum Series! If you know a new mom (postpartum up to 1 year) please encourage her to join to reconnect to...

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Friday's Training:

A. 3 min AMRAP:

Max Rep HSPUs

3 min Rest

B. 3 min AMRAP:

Max Rep Rope Climbs

C. For Time:

1-2-3-4-5

Man Makers (35/20)

Ring Muscle Ups

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The Power of Scaling

Written By Bryce Smith

The misunderstanding of scaling workouts has come to an all-time high. Scaling is part of the beauty of CrossFit, because it enables workouts and programming to be tailored to anyone’s ability. At the end of the day, the best ability is availability and if you get hurt striving to perform the prescribed movement, or lift the suggested loading, you are not enhancing your fitness level in any way, shape, or form. You are simply being irresponsible.

It is important to optimize movement patterns in a controlled setting first before we add load, intensity, or complex skills. It is not smart to add strength to dysfunction, or it is bound to lead to injury and inefficiency. Scaling a workout is nothing to be ashamed of. It is not for the weak and the untrained and does not mean your workout was less worthy because you scaled.

If you look at the big picture, we are all scaling all the time. Let’s face it, we could always add weight to a bar. Let’s look at the workout Diane for example. The prescribed workout is 21-15-9...

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Want a quick way to shed a few pounds? Stop drinking sugary or sweetened beverages! The empty calories can really add up and can do damage to your health. This includes soda, sweetened teas, energy drinks, coffee drinks, and fruit juices. Even if you are making your own coffee and tea at home, try and move away from adding sweetener to them, even "better" choices like honey or maple syrup.

Luckily, more and more people are becoming aware of the harmful effects of sugar and sweeteners. Here's an article about Coca Cola trying to come up with new products in an attempt to stop their loss of earnings.

"More than just ‘Coke’

...

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I've charged everyone for the shirts/tanks and they should be arriving next week! I'll make a post when they're in. If you didn't order one, I have some extras coming :)

Please volunteer in some capacity this weekend, whether you go to Water Works park for the Walk for Wishes at 8:30 (join our team "Primal Empowerment" or just donate to the cause!) or participate in the Clean SOG event at 10:30am starting at the gym to pick up the trash that accumulates on Manhattan Ave. Pretend it's still Earth Day!

Stay tuned for upcoming information on our May Nutrition Challenge!

Another benchmark WOD to add to your repertoire tomorrow - "Kelly". It will test your endurance and stamina!

Tuesday's Training:

"Kelly"

Rx

5 Rounds:

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Sc1

4 Rounds:

400m Run

30 Box Jumps...

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Today Jared and I went to the Blueberry Festival at Keel & Curley Winery, (after enjoying some wonderful Yoga with Michelle) and while we were there, we saw a test of fitness - to hang from a bar for 80 seconds. According to the man running this contest, no one had won so far over the weekend, though many tried. Now, I'm usually not one to try to play games at fairs/festivals, but this one was right up my alley. I watched a woman attempt it right before me who was only able to hang on for 20 seconds.

Because we work on our grip strength constantly in our programming, I was confident I could make it the whole time and win the prize - $50. So I went for it! And I did it! And it was so exciting! But moreover, it was a chance to prove my fitness. It was an "unknown and unknowable" event. This is why we train. Not only to participate in fitness challenges, but for overall health.

A study was published by Harvard in 2016 linking grip strength to cardiovascular health. "A strong or weak hand grip carries more than just social cues. It may also help measure an...

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Hopefully today's workout didn't crush your soul! It's fun to do testers like that from time to time to really up the intensity!

This Saturday we will be helping out Coach Dana by performing one of the Masters Qualifier workouts. Dana finished in the top 200 athletes in her age division and gets to perform 4 additional workouts in order to try to make it to the CrossFit Games! We will program one of her workouts to do as a class on Saturday at 9:30am!

We will also have a free Pilates class at 10:30am on Saturday. Pilates is a core strengthening program that works on flexility and mobility, and is usually at least $20 per class, so jump on this chance to try it for free!

Sunday we will have Yoga with Michelle at 10am! Bring a friend with you!

Friday's Training:

A. Tempo Front Squats

5x3 @ 70-80% 30X1

B. 11 min AMRAP:

50 Air Squats

40 HR Push Ups

30 Toes To Bar

20 Box Jumps (30/24)

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Make sure you write your name down in order to preorder a shirt or tank top! I am going to order them on Monday, so please get your order in on Saturday at the latest!

About tomorrow's workout:

Ben Bergeron, owner of CrossFit New England calls this his "test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment... This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically, this is a test of 'Whatcha-got?'"

The top score for men is held by Paul Tremblay: 27 rounds + 15 reps

and for women Cheryl Nasso: 24 rounds + 19 reps

Thursday's Training:

"Bergeron Beep Test"

EMOM for as long as possible:

Rx

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

Sc1

5 Thrusters (75/55)

5 Pull Ups

5 Burpees

Sc2

5 Thrusters (45/35)

5 Jumping Pull Ups

5...

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A Glute-Hamstring Developer! This is not something we use frequently, but can be instrumental in developing body awareness, controlling flexion and extension, and training under no load to develop the core and midline stability.

Don't worry if you haven't been on the GHD much or at all, we will work on instructing and progressing to where you are comfortable, Take a look at the video I've included to see some points of performance for the GHD sit-up.

Wednesday's Training:

A. Superset:

3x10-20 GHD Sit Ups

3x Max Time HS Hold

Scales:

GHDSU- GHDSU to parallel, GHDSU to 45 deg., Abmat SUs

HS Hold- HS Hold facing wall, Plank Hold

B. Partner WOD

12 min AMRAP:

A) 21/16 Cal Row

B) Max Rep Double Unders

Score= Total Double Unders

Goal: big sets of dubs

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Congratulations to everyone who hit a new PR on the Clean & Jerk today! Be on the lookout for more 1 Rep Max tests coming up! Make sure you are recording your workout results in a WOD journal or on Beyond the Whiteboard (use "GETPRIMAL" to sign up if you haven't already). It is vital to know your numbers for your lifts and WODs so you can see how you improve over time. CrossFit produces results that are "measurable, observable, and repeatable".

Tuesday's Training:

"Adios Amigos"

For Time:

Rx

15 Snatches 95/65

9 Bar Muscle Ups

12 Snatches 115/75

7 Bar Muscle Ups

9 Snatches 135/95

5 Bar Muscle Ups

Sc1

15 Snatches 65/45

3 Bar Muscle Ups

12 Snatches 75/55

2 Bar Muscle Ups

9 Snatches 95/65

1 Bar Muscle Up

Sc2

15 Snatches 45/35

9 Ring Rows

12 Snatches 45/35

7 Ring Rows

9 Snatches 45/35

5 Ring Rows

Goal: each rd in 1-3...

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We are so proud of everyone who competed at WOD Wars this weekend!!! Everyone worked really hard and pushed themselves beyond what they thought they were capable of! It was so exciting to watch and take part in! Be on the lookout for more opportunities to compete in the near future!

We are having a Free Pilates class this coming Saturday after class at 10:30am! Sign up at the gym because there are only 10 spots! Pilates is a core-intensive workout program that builds strength and flexibility!

Monday's Training:

A. Find 1 RM Clean & Jerk

B. 7 min AMRAP:

Clean & Jerks @ 70% of 1RM

Goal: 20+ reps

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There will be no class this Saturday in lieu of WOD Wars taking place in Dunedin, come support your fellow athletes:

  • Natalia, Yari, Alix
  • Joel, Brett, Devon
  • Mark, Evan, Trevor
  • Kirsty, Christina, & Me!

It will be a really fun time, there will be lots of vendors there including our protein company, SFH, providing free samples.

New T-shirts & Tank Tops! We will be starting to take pre-orders tomorrow so make sure you write your name down and what type/size of shirt you'd like. We will have:

  • Men's Next Level Tri-blend shirts in vintage black
  • Women's Next Level Tri-blend racerback tanks in vintage black
  • Men's & Women's Bella Canvas Muscle Tanks in charcoal gray

All of the options will be $25. Your account will be charged unless you indicate you'd like to pay cash.

Now, let's find some new 1 rep maxes!!

Friday's Training:

"CrossFit Total"

1 RM Back Squat

1 RM Shoulder Press

1 RM...

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Thank you to everyone for coming out to our birthday party tonight!!!! We love you all!

Don't forget to come out to the Dunedin Community Center on Saturday to cheer on your fellow athletes who are representing the gym!

Thursday's Training:

A. E2MOM x 5:

2 Snatches @ 85-90% of 1RM

B. 6 Rounds:

15/12 Cal Row

10 Box Jump Overs (24/20)

10 Hang Power Snatch (75/55)

Goal: Fast rounds, unbroken HPSs

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Tomorrow during our evening classes we will be celebrating the gym's birthday, along with some of your birthdays! We will be joined by Catered Fit who will be giving out some samples of their meals, and we will have some desserts as well. Please join us!

7 years ago, Jared decided to take his love of CrossFit to the next level and become an affiliate, He started in his car port with a handful of friends and after a few months decided to open a physical location, behind Britton Plaza. Using about 1200 square feet, a few sets of rings, one rower, and many good friends, we worked out at "CrossFit Thumbs Up 2.0" until 2016, when we decided it was time to expand! We found our current location and became Primal Empowerment. We would not be where we are if it wasn't for our amazing community and we appreciate each and every one of you. Here's to 7 more years!

To celebrate, we will be doing "Mary", a benchmark "girl" workout in CrossFit.

Why Benchmark WODs?

"In the September 2003...

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Keep spreading the word about the FREE Week! We appreciate you all sharing our posts, talking to your friends, and spreading the fitness message. Thank you :)

Tuesday's WOD

4 Rounds:

4 Bar Muscle Ups

8 Burpees

16 KB Swings 53/35

Rx+: KB Hang Snatches 53/35

Goal: Consistent pace each rd, unbroken KB Swings

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This week is completely free for all new athletes! Please share this with a friend or family member who is interested!

What is CrossFit?

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...

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Unfortunately the weather is not going to be ideal for a beach workout on Saturday, so we have canceled the event. We will plan another time in the near future. Plan on being at the gym Saturday morning for our usual 9:30am class. Sorry!

We will be hanging out at the gym after class though, and if you want to bring something to grill we will fire it up! Come hang out with us!

Don't forget to come get Supple this Sunday at 10 am! We are holding a mobility class that everyone can benefit from, and it's free for everyone so bring a friend!

Friday's Training:

A. EMOM x8:

6 Kipping/Butterfly Pull Ups

Scales: Reps, Banded Pull Ups, Neg. Pull Ups(1-3), Low Bar Pull Ups, Ring Rows

B. For Time:

40-30-20-10

Air Squats

20-15-10-5

Push Ups

4-3-2-1

Cleans 205/145

Goal: Unbroken air squats & push ups, steady cycle pace through cleans

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Do you know someone who could totally benefit from starting CrossFit but they haven't taken the leap yet? We truly feel that CrossFit is for everyone, and that no matter what your life circumstance, you will find benefits from doing it and following a healthy nutrition plan.

Refer them to this article if they are still on the fence about trying it out, then bring them to our Free Week beginning Sunday 4/8. There are no obligations, and no experience is needed!

Don't forget about our Beach Workout on Saturday 4/7. Meet at Pass-a-grille beach at 9:30am!

Thursday's Training:

For Time:

Run 400m

100m Farmer's Carry (70/53)

Run 800m

100m Farmer's Carry

Run 400m

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One week from tomorrow (Wednesday, 4/11) we will be throwing a gym birthday party during our evening classes! We will be celebrating some of you wonderful April babies (Maisie too!) as well as the 7th anniversary of CrossFit Thumbs Up!

You may not know the story of the gym's beginning, but Jared actually started his CrossFit affiliate in his carport at his house in 2011. Him, his brother, and some friends would work out outside with minimal equipment at 6pm every night. After a few months, he decided he could open a physical location, behind Britton Plaza in a 1200 square feet room. Things were still pretty basic at CFTU 2.0, like the rope climbs we did into the hole in the ceiling, the ceiling that would crumble when you did ring rows, and our good old pull-up rig (the one in the back now), but it got the job done! That's where Jared and I met, fell in love, and launched our journey to where we are now.

In April 2016 we moved to our current location, and added in the name Primal Empowerment, because our goal is to empower all of you athletes. We are so grateful for...

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This Sunday we will be having a Mobility class led by Kat, who is a physical therapist, at 10am in lieu of Yoga! It will be FREE to everyone as it will kick off our FREE WEEK of Fitness! Please come, and tell a friend!

Hopefully you have heard of the founder of Mobility WOD, Kelly Starrett. Starrett owned one of the first CrossFit Affiliates, San Francisco CrossFit, and is extremely knowledgable and familiar with the mobility weaknesses of CrossFit athletes.

"Today, MobilityWOD is the world’s most comprehensive database of guided movement, mechanics, and mobility instructional videos." They release daily videos, which you can subscribe to.

Kelly, also a doctor of physical therapy, wrote a book called "Becoming a Supple Leopard" in which you can "Improve your athletic performance, extend your athletic career, treat body stiffness and achy joints, and rehabilitate injuries—all without having to seek out a coach, doctor, chiropractor, physical therapist, or masseur. In...

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In case you missed it....

Hakuna Masquata won our 2018 Open Team Competition! They received some sweet (handmade) trophies on Saturday!

Some other award winners include:

Rookies of the Year: Karen McCutcheon & Derek Layman!

Rising Star: Kristen Cowen

Most PRs: Laurie Guzman

Spirit of the Games: Patrick Townsend

We are so happy that we had so many participants this year in the Open and can't wait to do it all again next year. Until then, let's train!

Monday's Training:

A. 10 min EMOM:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

same load across

B. 5 Rounds for Time:

35 Double Unders

10 Burpee Box Jump Overs (24/20)

2 Rope Climbs

Goal: consistent pace through each round

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Please join us Saturday after class when we award the winners of the Open Competition, not only the winning team will be recognized, but a handful of others will as well!

There will be no Yoga this Sunday in observance of Easter! Go easy on the chocolates this weekend :)

Don't forget our Kids class starts Monday at 5:30pm!

"CrossFit Kids is designed to improve the general physical preparedness (GPP) of young people and set them up for a lifetime of fitness. The program is about broad, general, inclusive fitness, and making fitness fun is a major focus. Overuse injuries due to early specialization and competitive burnout that eliminates fun are obviously anathema."

Friday's Training:

12 min AMRAP:

3 Bar Muscle Ups

100m run

3 Squat Cleans @ Bodyweight

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The week of Sunday April 8 - Saturday April 14 we are having a FREE WEEK for all new athletes! PLEASE TELL YOUR FRIENDS! We will reward you with a 5% discount on your membership if one of your friends signs up!

Know someone who wants to get healthier but doesn't feel ready to join a gym? Have them read this article from Kai Rainey, a former 300 pound woman who walked into a CrossFit box and changed her life.

She writes "Don’t make the mistake I did for nearly a decade and put off CrossFit because you think you have to be fit to start.

Just start. You’ll get fit. Don’t let another day pass without taking this vital step to reverse your direction.

It’s going to be scary at times. It’s going to be hard. You are going to want to quit. But it’s also going to be awesome. It’s going to be exhilarating. You are going to feel so powerful, so in control and at peace with your body."

...

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We will be announcing the winning team of the Open Competition this Saturday, 3/31 after our 9:30am class so please come! We will also have some closing words that apply to everyone!

Next week we are introducing a special kids class for ages 7-12. We will have class Monday and Wednesday at 5:30pm during the months of April and May. If you are interested in having your kids participate, or know someone else who is, please talk to me for details!

Tomorrow we are doing "Nancy"! So tie your shoes and get ready to squat!

Wednesday's Training:

"Nancy"

5 Rounds:

400m Run

15 OHS 95/65

Goal: Consistent run pace, unbroken/big sets of OHS

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Have you thought about taking your love of CrossFit to the next level?

The CrossFit Level 1 Seminar is truly life changing. You don't have to be a coach or want to coach others in order to attend. From CrossFit. com, the Level 1 Seminar will:

1. Provide attendees with the knowledge to better use CrossFit methods for themselves; and

2. Provide attendees with an initial and foundational education to begin training others using CrossFit.

The course includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Participants’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large-group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

  • Conduct a class.
  • Hold a standard of proper mechanics at high intensity.
  • Achieve relative high levels of intensity for each...
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We'd like to thank all of you for participating in the 2018 Open! We've loved the team spirit, the encouragement you've given each other, and patience you've had with performing the workout in heats every Friday. We hope some of you surprised yourself with how well you performed, and also got some insight into what you need to work on before next year!

We will announce the winning team on Saturday 3/31 after class, so make sure to be there!

We also want to give a huge thank you to Cosmo and Hien for generously hosting an End of the Open party with lots of good food and drinks! It's a wonderful tradition that we are so happy to be a part of!

On Saturday we had a group of us check out some cryotherapy at Chill Therapy in South Tampa, and if you missed it they have provided us with a special discount, GETPRIMAL, to get 10% off a session!

Monday's Training:

A. EMOM x 7:

1-2 Rope Climbs

Scales:

Hook & Stand, Rope...

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For the first time ever, we got to choose an Open workout, and it's Thrusters and Chest to bar pull-ups! This is a repeat from 2011 and 2012, so some of you OG CrossFitters may have done this one in the Open. Although it looked pretty terrible watching the Dottirs perform this tonight, at least it's only 7 minutes of work!

As this is the last week of the Open, please come and workout and support your fellow athletes. Show your team spirit, and check in on Facebook and Instagram for extra points! We have loved the competition this year and hope you guys have been having fun and pushing yourself hard during the workouts! Maybe you surprised yourself, or maybe you discovered where your weaknesses lie. No matter what, have a beer and celebrate when it's all over!

Friday's Training:

Open Workout 18.5 (repeat of 11.6 and 12.5)

RX:

Complete as many reps as possible in 7 minutes of:

3 thrusters (100/65)

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar...

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