Waiting for the starting gun on a Saturday morning.

Saturday WOD

• Run 400 M.
• 75 air squats
• Run 400 M.
• 50 Burpees
• Run 400 M.
• 75 GTO’s 45/35 lb plate
• Run 400 M.

This WOD has a 35 minute cap, so in the event you do not finish in time, post work completed.

Monday the 28th of May, Memorial Day, CrossFit Pinellas will be closed in observance of this great country’s fallen heroes.  We will resume regular hours Tuesday the 29th.  However on Saturday the 26th we will do “Murph” for the WOD.  There will be a 60 minute cap on this WOD, the scale for those not able to do this will do a “½ Murph”.  Please see details on the events page of this site.

Alright this pic says a 1000 words about this week’s featured athlete, Matt Moore.  No not the pitching sensation from the Tampa Bay Rays, but Largo’s very own celebrity Matt Moore.  Yeah you know the guy.  Matt was CFP’s very first athlete.  He came up the day before we opened the doors and started asking questions.  In the nine months since that day Matt has blossomed into being a real competitor in this sport of fitness.  I have watched Matt become one of CFP’s best athletes.  He embraced the Paleo Diet sooner than the rest and as a result of his good nutrition and hard work ethic, Matt scored highest of all of his peers from CFP that were registered for the Open Competition qualifier for  the 2012 CrossFit Games.

WOD

Action photos of a WOD. I think Jessica is swearing in this pic;)

Take 90% of 1RM and calculate the following for the Power Clean and Front Squat.

• 40% x 5 reps
• 50% x 5 reps
• 60% x 3 reps
• 70% x 3 reps
• 80% x 3 reps
• 90% x 3 + reps

Post loads and reps for + rounds

MMWOD

Max Wall Climbs in 5 minutes.

Paleo challenge for week 3 is posted! Its due by Sunday at Midnight!

Kelly B. proudly showcasing her Rx status on a recent WOD with pull ups as an element of the work out.

Five Rounds for time of:

1. 15 Kettle bell swings 53/35 lbs.
2. 20 Wall ball shots 20/14 lbs.
3. 30 Ab mat situps

Monday the 28th of May, Memorial Day, CrossFit Pinellas will be closed in observance of this great country’s fallen heroes.  We will resume regular hours Tuesday the 29th.  However on Saturday the 26th we will do “Murph” for the WOD.  There will be a 60 minute cap on this WOD, the scale for those not able to do this will do a “½ Murph”.  Please see details on the events page of this site.

Wendler Strength Program Week two cycle 5

Unless you blew your 5+ reps away last week, leave your 1RM alone and do the following.

Take 90% of 1RM and calculate the following for the Dead Lift and Push Press.

• 40% x 5 reps
• 50% x 5 reps
• 60% x 3 reps
• 70% x 3 reps
• 80% x 3 reps
• 90% x 3 + reps

Post loads and reps for + rounds

MMWOD

With a running clock 7 minute counting down to O, complete Paralette L-sit holds for 1 minute total, now with remaining time left on clock do as many rounds of the following as possible.

• 7 box jumps 28/24inches
• 9 slam balls

Early morning running, cooler temps and no birds crapping on you. Ain’t that right Rob?

Saturday Morning WOD

• Run 1000 meters
• 10 paralette pass thru. (pushup and butt touching dip)
• Run 800 meters
• 20 pull ups
• Run 400 meters
• 40 burpees
• Run 200 meters
• 50 wall ball shots 20/14lbs.
• FOR TIME

Need We Say More?

“Score with Left-overs”

SWOD

ADD 5 lbs to 1RM on Power Clean and then take 90% of that for the following lifts.

Power Clean

• 40% x 5 reps
• 50% x 5 reps
• 60% x 3 reps
• 65% x 5 reps
• 75% x 5 reps
• 85% x 5+ reps

ADD 10 lbs. to your 1RM of Front Squat then take 90% of that number for the following lifts.

Front Squat

• 40% x 5 reps
• 50% x 5 reps
• 60% x 3 reps
• 65% x 5 reps
• 75% x 5 reps
• 85% x 5+ reps

MMWOD

7 minute AMRAP

• 20 SLAM balls 20/15lbs.
• 10 mbhc’s 20/14lbs.

Note the emphasis on SLAM balls.  Not drop balls.  SLAM BALLS!!!!! Watch the video.

20 minute AMRAP

Max pull-ups then run 400 meters for a round.  So the object is to get as many pull-ups as you can.  If you are still using a band, you will take the band you usually use and max out your reps.  Let’s say you got 14.  Write it on the floor and take off on a 400 meter run.  Get back jump on your pull ups and this time you got 14 again.  Jump down take off for another 400 meter run.  So far you have two rounds and 28 total pull ups.  Let’s jump ahead to the end of the WOD.  Now you are on your 6th round and you are getting 6 pull ups and you ran out of time.  Here is how you will post your score.

John Doe. 1st round-14reps, 2nd-14reps, 3rd-12reps, 4th-10reps, 5th-8reps, 6th-6reps.  Total 6rounds for 66 reps.

Jan Doe. 1st round-16reps, 2nd-15reps, 3rd-14reps, 4th-12reps, 5th-12reps, 6th-10reps.  Total 6rounds for 79 reps.

Jack Doe. 1st round-34reps, 2nd-28reps, 3rd-18reps, 4th-18reps, 5th-15reps.  Total 5 rounds for 113 reps.

The goal is to get done with run, get your ass back on the pull ups and get as many reps as you can.  Your score comes from the pull ups and you are not scoring if you are running.  Running is kind of the punishment for not being able to go any further with the pull ups.  It is also your rest from the pull ups.  This is a fun WOD so don’t miss it.

Hey! What better pic to have other than one of our very own “Nicole” for this post?  One of CFP’s hardest workers making new PR’s everyday.  And by the way is our featured athlete of the week.  Nicole may not be the best runner in “box” but she is bar none the best Oly lifter I have ever seen with only THREE MONTHS of lifting experience.  You may see Nicole in here at any time of the day as her schedule sometimes allows morning WOD’s and sometimes evening WOD’s.  She is dedicated to her fitness and it shows in her overall work, skill and attitude, and she will be a force to reckoned with, because you will never see her give up.

THIS ONE IS FOR THE LEADER BOARD.